Class Schedule
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9/8/14 Monday


A. Find a 1RM Back Squat

*Beginner’s work to a tough 5 reps


B. Row 500m @ 50% effort

 500m @ 85%

*The “50% effort″ should be at 5k pace, the “85%″ should be at, or just below, 2k pace.


AriDyne 1000km @50% effort

AirDyne 1000km @ 85% effort

*Your Coach will help you determine speeds



Wod will be posted at gym