November 24th, 2014

154

Sammi took 2nd place in the women’s rx’d division at our FNI (Friday Night Intramural)comp this past Friday.  Standing above her is 1st  place finisher Lindsay Castle  who unfortunately couldn’t stay for the podium finish. Beautiful art work by Rick Green.

 

Today’s WOD

5 min EMOM: Dip work

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8 min to find a 5RM thruster

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3 x 1000m row with a partner – do 20 hollow rocks or 20 sec hold during rest

 

Trainer’s Tips  some strength work followed by some aerobic work, goal is same time/round

 

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