Tuesday, November 17, 2015

Here's a pic from Albert's birthday row of 45,000m. Betsy started rowing to keep him company for awhile and somehow ended up rowing the entire 45,000m. Albert's time was 4:21:30 (with a few stretching breaks) and Betsy's time was actually 4:33:30 when she added her breaks. Shortly after this photo both went to the doctor to have their head examined :)- because rowing 45,000m is crazy!!!
Arm/Leg Swings
250m Row
2 x 10 of:
Shoulder Dislocates
OHS
Wallballs (light)

MOD (15:00 CAP)
Overhead Squat
3-3-3-3-3
Snatch from the floor, hold the 3rd rep in the bottom for 3-5 seconds

2 RFT of:
500m Row
30 WallBalls 20/14#
Rx+ = 750m Row, 50 WallBalls 

PMOD
Practice Snatch
Newer athletes do Hang Snatch

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