Wednesday 3.1

Wednesday 3.1

Warm-up:

-Banded Shoulder/Hip Stretch

-3rnft:

burpees x 10

air squats x 15

A)

Rowing ;)

9 Rounds:

Row for 1:40, :20 rest

after the fifth round, rest for 2 minutes

This workout is programmed into the rowers.  Ask your coach to assist you.

B)

5RFT:

OH Squats x 15 (95/65)

Ring Dips x15

Hollow Rocks x 15

*If we don't have enough rowers, then those people will start with "B" and do "A" second.

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