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June 10 2016


June 10 2016

Dan Rowing

June 10 2016

Coach Rick, Coach Matt, and Coach David will be working alongside Dr. Zart’s father to complete the flooring between the hours of 9AM and roughly 3PM. Due to this, we will host classes outside and any Open Gym use is restricted to the back of the building. Mats must be used for all outdoor activities to ensure the weights are protected from undue damage. We appreciate your cooperation and understanding while we work to make your gym as beautiful as you all are!

Row 2 km
This is an all out effort for time.

5 rounds for time of:
15 Kettlebell Swings, 2/1.5 pood (70/53) (53/35) lbs
15 Push Up (Deficit)s, hands on 25-lb. plates/Hand Release Push Up
Run, 400 m

The WOD and Rower test will challenge your endurance as a nice cap to the efforts the week. We had a lot of “sprinting” bouts and workouts that serve to aid in establishing proper pacing during workouts, so treat each of these rounds as further opportunity to train that pacing technique and good breathing.