Workout of the Day:

1)Coach led warmup

2) Shoulder Press 3-3-3-3-3-3 Increasing weight each set looking for a new 3Rm by the last set. 

3) EMOM for 10 minutes complete
Even Minutes - 6 Thrusters 135/95
Odd Minutes - 10 Calorie row

1. If there are more people than rowers start half the folks on the rowers for the even minutes and the other half on thrusters.
2. The thrusters should be challenging but not impossible. Scale the weight as necessary but don’t cheat yourselves. 

4) mobility/stretching

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