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WOD, Friday, October 15, 2010

14
Oct

WOD, Friday, October 15, 2010

Warm Up:

Row 500m (everyone)

while you wait for the rower

single jumps, pull ups, push ups, squats

Skill:

Row (coach teach each person proper row technique in the warm up)

Rowing Basics (C2), Angela Hart [wmv][mov]

WOD:

“baseline”
4rounds of
400m row/run
25 squats
20 situps
15 push ups

Time Frame:

12-18min

[prevpost=6016]

Russ - poundin' out the push press

Russ - poundin' out the push press

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