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September 7 2016


September 7 2016

Dan Rice Hammy 2016 Rowing

September 7 2016

Happy Birthday Lt. Dan!

A) Back Squat:
*Find a heavy Single.*
B) Dips:
*These can be off rings, a box, or a bench.*
C) Dumbbell Bent Over Row:
*10 Reps per arm, one at a time.*

10 rounds for time of:
10 Front Squats, CRX: 135/95 lbs, FRX: 95/65 lbs
10 Lateral Burpee (Over Barbell)s
20 AbMat Sit-ups
Run, 200 m

Ten rounds of anything always turns out to be a fun little sufferfest. Add into the equation multiple hip flexor movements attached to running, and you’re in for a real treat! Dan is always looking for a good burner like this, so I couldn’t help but program it for all of you! With longer WODs like this, it’s important to establish healthy goals of accomplishing each round within a certain period of time, much like an EMOM, so you can stay on task. Coaches will set achievable time limits for the class on this one, so give it your best effort!