Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Tic Tac
5 Rounds:
1:00 Calorie Bike
1:00 Wallballs (20,14)
1:00 Abmat sit-ups
1:00 Rest

Post WOD
Couch stretch. 2 minutes per side.

Endurance & Stamina
High Intensity Interval Pyramid starting at 500 meters

Set your monitor for a variable interval workout as follows, with no rest between intervals: 500m, 500m, 400m, 400m, 300m, 300m, 200m, 200m, 100m, 100m, 200m, 200m, 300m, 300m, 400m, 400m, 500m, 500m. Row the first 5000m at a moderate pace, then 500m at an intense pace, then 400m moderate, then 400m intense, and so on down to 100 meters, then work your way back up to 500 meters in the same manner.

CFS Brif:
Opens Wod 18.2 released Thursday night.