***YOU MUST SIGN UP FOR A TIME TO WOD TODAY!!!
9, 9:15, 9:30, 9:45, 10, 10:15, 10:30, 10:45 AM.
Please be there at least 15 minutes prior to your star time to stretch and warm-up. Since we only have 3 rowers, we will have 3 start and as soon as they finish their 500m the next group will begin.
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
WOD DEMO:
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