July 1st, 2015

canada-day-fireworks

Because of the possibility of rain, we have decided to move today’s wod to Borden

Today’s WOD

All About the Row

In teams of 3 or 4

Switching movements EMOM for 24min with someone at each station

Row (all out for entire minute)
7 Burpees (rest remainder of minute)
10 Box Jumps 24/20 (rest remainder of minute)
10 KBS 2.0/1.5 (‎rest remainder of minute)

Coaches Tips: This workout is all about the row! You and your team work towards accumulating as much distance as possible in 24min. A strong team should be able to get 6000m+. ‎KBS are only needed for a team of 4. If you are next in the rower, help your teammate out of the rower to speed up transitions.

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