1 k w/u
13 x 1'/1' off 28-34spm, 2:11-2:18

WOD 4 x 1k/1' active rest
18,20,22,24 spm/2:43, 2:34, 2:33, 2:29
total time 20'42"

WOD 5 x 750/2' rest
random, 18,20,22,24 spa

3 x 15' (16-18-20 increase Q 5') /2' rest

8+

Head of the Hooch
mixed 8+ raw time U50 16:23

Head of the Hooch
women's 8 U50 17:09 raw

Secret City
women's 8+ raw 20.08, adjusted 19:28
women's 4+ raw 22.36, adjusted 19.47

1 x #31 194k/yr

8+ AT w/u, 5 x 1500m (24,26,28,26,24), c/d

10' w/u, 4 x 1000 (22,24,22,24), c/d

1x #30 191k/yr

8+: w/u, 5K (20'+), c/d

1x # 29 185k/yr

8+ w/u
12x 1' on/off 30+ spa

4+ Liz, Sallie, Rachel, Karen

4+ 1k w/u
5 x 1500m 18,21,24,21,18
c/d

8+ AT
w/u, 5 x 1k 24-28, active recovery
c/d

High Point Regatta - mixed 4+
Coen, Scott, Rachel, Sallie (Stryker)
raw time 19:38, official 18.25 GOLD!

High Point 4+

4+ w/u, 2 x 2500m, c/d

8+ w/u x 1K
3 x 15' with 2' rest 18-20-22, 20-22-24, 24-22,20
c/d x 1 k

1x; 8k -179 k/yr

4+
w/u 3000
8 x 500m with 2' light row between, race pace
c/d

High Point w/u + 5k ~21'