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Most Recent Benchmark was GRACE on Apr 16,2019 (7 days ago)

Tuesday Apr 23,2019

Tomorrow:
Boat RaceOther Posted Results

Boat Race


Time
Pre Warm-Up Skill:
Rowing Technique 5min

Warm Up:
1:00 row
4 inchworm push-up
200m jog
8 spiderman and reach
1:00 row
10 glute bridge
200m jog
10 hollow rocks

Skill:
10 min of handstand practice. This can be HS walk, HSPU, HS holds, Shoulder taps on wall or plank, OH plate holds...anything to work on balance/core/shoulder stability.


WOD/MetCon:
BOAT RACE
3 rounds for time
500m row
400m run
Rest 3:00

If we need to offset the row we can do a 3:30 delay on rower. If that's the case let's try to pair up with someone roughly the same speed.

0% 0%

Will17:03 Rx
Jessica18:55 Rx
Christy19:12 Rx



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