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Our Run/Row Challenge is this Sunday the 28th. Please arrive at 9 a.m. and teams will be selected. The event will start promptly at 9:30 a.m. Here are the details. Each team will have one male and one female. They will run a 2 mile relay with each person completing 400 meters at a time. Once the run is complete they will move to a rower where they will row 5000 meters as a team. Good luck everyone!

Monday Strength/Skill Work: OH Squat 5 X 5. Alternate with sets of max rep. ring dips. If you are strong on ring dips, use the weighted belt. If you have not learned to kip on ring dips, give it a try!

W.O.D. "Fran"

21-15-9 Thrusters, Pull-ups


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