*Wednesday 6PM ride will meet at Macy's
30:20×30
3+ Hours Before/After CFNMB Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 30:20 x 30 rounds, 30 seconds on 20 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:20×30
Post Speed/Watts/Distance to comments
Chose ONE of The Following Sports:
All sports do: 30:20 x 30 rounds, 30 seconds on 20 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:20×30
Post Speed/Watts/Distance to comments
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