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Thursday
10Dec2009

Row, Row, Row your boat!

DateThursday, December 10, 2009 at 3:46PM

Today's WOD:

Three efforts for time of: 
Row 1000 meters
Rest 3 min. between each effort.

Warm-up:

  1. Samson Stretch
  2. Overhead Squat 
  3. Sit-up
  4. Hip/Back Extension
  5. Pull-up
  6. Ring Dip
  7. Pose: Wall Drill 
3 rounds of 10-15 reps.

MOD:

C2 Rowing Technique

Post-WOD:

Kettlebell Snatch 4x10
Roll & Stretch

Morning Crew Results:

Meagan 4:55 - 4:59 - 5:13

David 3:35 - 3:39 - 3:42

Sal 4:40 - 4:38 - 4:43

Suzanne 4:32 - 4:33 - 4:38

Clarence 4:15 - 4:37 - 4:09

The morning rowing crew.

Afternoon Crew Results:

Jose 3:59 - 3:52 - 3:49

Aaron 4:22

Kim 4:58 - 4:47 - 4:45

Teresa 5:20 - 5:13 - 5:14

Liz 4:46 - 5:00 - 5:10

Annie 3:40 - 3:52 - 3:54

Kevin 3:37 - 3:51 - 3:52

John 3:38 - 3:52 - 4:11

Shaun 3:45 - 3:53 - 3:52

Catherine 4:50 - 4:40 - 4:39

The afternoon rowing crew.Shaun and Catherine making short work of the wod.

AuthorGreg Keeter | CommentPost a Comment |
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