Team Rowing

 In Workout of the Day

WARM-UP
400m Run
:30 Drills (x2)
Jumping Jacks
Good Mornings
Seal Jumps
Air Squats
Push-ups
1:00 Plank

ENDURANCE
Teams of 4 (20:00 cutoff)
4,000m Row for time (250m ONLY at a time)

WOD
For Time (20:00 cutoff)

800m Run
60 WBS (20/14)
50 KBS (24/16)
40 Push-ups
30 Pull-ups
20 Goblet Squats w/ KB
10 HSPU

Measurements and Pictures:
Any time during the week of Monday, January 12th – Friday, January 16th
**Find one of these coaches: Junior, Nick, Ed, Renee**

Seminar and Benchmark Workout Available Times:
Wednesday, January 14th – 7:30pm – 8:30pm
Sunday, January 18th – 5:00pm – 6:00pm

Registration is OPEN on our website and cost is $60 per participant.

We Are Change Challenge Website and Blog

To Register Click Here and go to “Programs”

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