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”
“Black Lung III”: 2:09.1/2:06.5/2:13.2/2:17.7/2:14.3 Rx Baby!
?? He’s back!
He wishes…….
Option I: 3:38.6 • 3:28.1 • 3:43.8 ?♀️
Black Lung III Option 1: 4:18 / 4:27 / 4:31
“Black Lung III”: Option II – 1:55 / 1:56 / 1:57 / 1:57 / 2:11