Workout of the Day:

1) Coach led Warm-up

2) For time complete
1000m Row
2 Rounds of
50 KB Swings 53/35 (Russian)
75 Air Squats
100 Sit-ups
1000m Row

Notes: If you are feeling like a nice breath of cold air an 800m run can be done instead of the row. If everyone is wanting to row and there are not enough rowers stagger the start.

3) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277