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August 1 2016


August 1 2016

Rick Dornbush Rowing Hammy 2016

August 1 2016

“The harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the man that can smile in trouble, that can gather strength from distress and grow.”
― Thomas Paine

A) Front Squat Pause:
*3-Second Pause at the bottom*
B) Strict Pull-ups:
C) Strict Press:


“Tabata” : 8 x 20 secs / 10 secs
Tabata Row Calories
Tabata Ring Dip/ FRX: Ring Dip Progression
Tabata 10 Meter Shuttle Run
Tabata Toes-to-bar/ FRX: Hanging Knee Raises

*The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.*

Tabata’s and EMOMs are always great methods to utilize in order to work on skill acquisition and proficiency while meeting the demands of conditioning and work output! Use this WOD to do just that, even if you’re only getting a few toes to bar fully accomplished, during the 20-second intervals. You will remain at one station for 8 rounds, before moving on to the next, so you’ve got time to make reps count!