Wed 22 Oct

Posted: October 21, 2014 by ollyoz in Uncategorized

CFK Warm Up

WOD

2km Row, set a pace boat you can keep up with.  Drive hard.

rest 5 mintes

1km Row for time

rest 5 minutes

500m Row for time – all out

rest 3 minutes

250m Row for time – final blast

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Comments
  1. Donna says:

    Donna 2k – 9:30 1k – 4:46 500m – 2:20 250m – 1:07
    John 2K – 7:58 1k – 5:51 500m – 1:48 250m – :48
    Marty 2k – 8:12 1k – 3:51 500m – 1:56 250m – :53
    Jase 2k – 7:10 1k – 3:42 500m – 1:42 250m – :48
    Bex 2k – 8:48 1k – 4:32

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