7/14/2018

7/14/2018

Nice job this week. You all have tackled some tough workouts and have come out on top. Lets get this Saturday started with a fun team WOD. See you all in the morning.

Workout of the Day:

1) Coach Led Warm-up

2) In two even teams complete 4 rounds each for time of

400m Row
100 ft Keg Carry
50 ft Sled Push
50 ft Sled Pull

Notes:
1. This will be done as a relay. One person will start on the rower and when he/she finishes the next will start rowing, only advancing to the next station once the person in front of you has finished.
2. Weight for the sleds should be 3 45’s on the green sled 2 45’s on the black sled. Scale as needed
3. The sled push/pull will be done on the sidewalk next to the building.
The keg carry will be done from the back area of the building up the small hill (to dock st) and back.

4) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277