Thursday, July 21, 2016

 A big shout out to the 1/2 marathon rowers yesterday! 
21,097m in the bag!!
Arm/Leg Swings
250m Row
2 rounds of:
10 Kipping Glides
10 Push-ups
10 Air Squats

WOD
Conditioning
15:00 AMRAP of:
5 Chin-ups
10 HR Push-ups
15 Air Squats
100m Row
Rx+ = 5 C2B’s, 5 HSPU’s, 5/5 Pistol Squats

Rest 3:00

Tabata :40/:20
Plank Hold
Ab-mat Sit-up
Alternate movements for a total of 8:00
Rx+ = Static Hold on GHD and Ab-mat Sit-ups

PMOD
Not for Time:
Row 1k or Run 800m

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