REGISTRATION WILL GO LIVE FOR THE 2015 SUMMER SHAKEDOWN SUNDAY, JUNE 6TH @ NOON.
FORM THOSE TEAMS AND GET READY TO THROWDOWN.
TWO DIVISIONS, SAME BAD ASS ENVIRONMENT.
START YOUR ENGINES!!
WARM UP / WOD:
10 x 500 M. Rowing Repeats
*First 2 repeats should be easy going. Then gradually pick up on round 3. You should be settled in a good pace by round 4.
**You can do this with a partner as well. Your rest time will be slightly longer but your intensity should be much higher.
***Record your average split time. Male Goal: 1:40 – 1:45, Female Goal: 1:50-1:55
Then:
125 Sit Ups For Time
POST WOD MOBILITY:
Mobilize hips and body thoroughly. Take this time to aid in your bodies recovery.
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