Monday

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Sign up of our Second Sunday Clinic. Rowing with Jamie. December 14 12-1:30ish. Free to members
Rowing with Jamie

Don’t look like this in the gym!

Warm up
Coaches choice
Then:
Max Effort 1000m Row
record time

Strength
Squat
Front Squat
3@40% of BS
3@50%
3@60%
Back Squat
3@70%
3@80%
MR@90%

WOD

JT on the Run
For Time:
21 Handstand Push-ups
21 Ring Dips
21 Push-ups
400 m Run
15 Handstand
Push-ups
15 Ring Dips
15 Push-ups
400 m Run
9 Handstand Push-ups
9 Ring Dips
9 Push-ups
RecordĀ total time.
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