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Wednesday 170726 Row Sprints and a Finisher

Two weeks ago the blog post did a good job at guilting you into showing up for max effort bike, row and board jumps. (don’t remember?- click back and read)!

The consensus was… that WOD was amazing and tough and would have been thoroughly impossible to do alone. That is also the case today. 10 rounds- short sprints. Even if you don’t want to come in to row… show up just because the finisher is going to be fun.

And if all else fails- show up at 5pm. That is going to be a beast!

Rod goes on to PR his overhead squat, increasing his 1RM to a new 5RM.

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
10 rounds, each for time, 250m row
Rest as needed between rounds
Post slowest and fastest row time
-then-
3 rounds for max unbroken reps
rope climbs (touch butt to ground and climb again)
rest exactly one minute
dips (any kind as long as you stay on the rings/bars/box)
rest exactly 2 minutes
Post total rope climb and dip reps to chalkboard/journal

Wednesday 5pm Specialty Double Girl WODs
2011 CrossFit Games WOD- Double Helen

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MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

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