More rowing Fun

Flickr Slideshow

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Warmup:

Embrace your weakness

Extend Range of Motion where possible

9 Minutes

Chin x 5

Push x 10

Squat x 15

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WOD:

Rower x 15 Calories

Slamball x 20

Kettlebell Swings x 25

Dumbbell Push Press x 30

5 rounds

or

25 minutes

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Steven 22:59 50kb; 25db

Rob 25:09

Chriss 4.5r 70kb; 30db; 20lb vest

Pat 4.5r 55kb; 35db

Ray 4.25 70kb; 30db

Rick 4r 30db

Gar 4r 45kb; 20db

Sarah 3.75r 45kb; 20db

Adrienne 3.75r 45kb; 20db

Elizabeth 3.75r 45kb; 20db

Cara 3.25r 45kb; 15db

James 3.35r

AndreaS 3r 35kb; 20db

Danny 45kb; 25db

AndreaT 2.5r

Jud 22:06 5r 70kb; no db PP (Mod)

Katie 5r 24:21 35kb; 20db (Mod)

Noelle 4.75 26kb; 15db (Mod)

Terence E 4.75 (Mod)