Friday, August 17th

Rowing all the way to that weekend!

Warmup: 10 minutes of:

10 banded pull aparts

10 dumbell bent-over rows

 10 seated dumbell presses

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Strength: Sumo Deadlift 5!

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WOD: 4 Rounds for Time 

100 meter KB Front Rack walking lunges 55/35#

200 meter farmers carry 70/55’s#

300 meter row

400 meter run