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Wednesday 08.30.2017

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ANNOUNCEMENTS:
– We will be closed for Labor Day, Monday September 4th.
– Our September on-ramp begins Tuesday Sept 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

“Black Lung III”
Choose one of the three C2 Rowing options below

I. 3 Rounds of Row 1000m x 2:00 Rest
II. 5 Rounds of Row 500m x 1:00 Rest
III. 12 Rounds of :30 x Max Distance x :20 Rest

Notes: Compare scores to 06.02.2016.

Post scores to comments.

ROMWOD
“New Day, New Opportunity”

Katelyn

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