WOD – Friday 2/17

Last Friday before the big show. Settle into your teams it is going to be a wild ride. If you are not on a team and are second guessing that choice, talk to myself or Sophie we might be able to change that.

Tomorrow, Saturday 2/18, will be the first in which we will offer 3 classes. A 7/8 and 9am. Let’s see how we do at spreading ourselves out. I won’t get involved unless I have to, I promise.

As you can see, we have upgraded all of the old rowers to brand new ones. That means you need to make more of an effort to take care of them so they last. After every workout, each rower should be wiped down (screen, seat, handle and rail) and put away properly (the oar is back and the screen is down and protected). If we all spend an extra 2 minutes, these rowers should stay in perfect condition for a long time. Coaches will make sure to remind you of this, I am sure.

10 minutes of Rowling
Then some dynamic mobility

“Chicken and Waffles”
Buy in – 2000m row
Then 10 rounds (total)
10 deadlifts (135/95#)(115/75#)
10 hang power cleans
10 S2OH
*P1 must complete one full round before tagging in P2.
Buy out – 200 cals on AB
Long workout here. 40 min time cap. It is one full round on the barbell before you tag in your partner and it’s 10 rounds total. So 5 a piece.

Accessory Work
Post class
Partner Core Complex
10 strict T2B
20 leg throws
30 med ball sit-ups

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