1.) 5x500m Row
Rest 2 min between rounds
2.) 40-30-20-10
Wall Balls 20/14lb
Wall Ball Sit Up Bounce Passes 20/14lb
*3.) 5 Rounds
20 Sledgehammer Hits
10 Tire Jumps
5 Tire Flips
Rest 2 min between rounds
2.) 40-30-20-10
Wall Balls 20/14lb
Wall Ball Sit Up Bounce Passes 20/14lb
*3.) 5 Rounds
20 Sledgehammer Hits
10 Tire Jumps
5 Tire Flips
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Emma Waack
Average pace of 1:50 row; 12:12 rx’d
Bicep curls, sitting strict press, bent over row w/7:15 crew
9
0
Pauly VanderKelen
Rest Day / Mobility
Extreme hamstring & glute soreness from 7/17/19 squats.
0
0
Theresa Rosenquist
Row: 18:55 & WB💩: 10:21**
Row: 2:11}x3/2:12/2:10 WB💩: **8# MB for all, 9ft!
8
0