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Old 4th Ward

5 Person Rowing Circuit = 32 min

October 29, 2019

5 Person Rowing Circuit = 32 min 

– 4 Members of the group on Exercises:  On a clock :30/:15 x 2 each move, then rotate.

– 1 Member of the group Rowing for 4 Mins (Shooting for Goal) Rower gets additional min 

Rest

— Complete 5 RNDS so that everyone gets on the rower 1x 

– 30 sec rest between rounds 

  • Rower: Full 5 Min RND  Goal: at least 2K Pace
  • R:(1,140m=1:45 Pace/1,040m=1:55 Pace), W:(1,040m=1:55 Pace/1,000m=2:00 Pace), B:(1,000m=2:00 Pace/889m=2:15 Pace)
  • 1 KB Push Press R:(40+/35+) W:(35+/30+) B:(25+/20+) (Switch Sides Each :30/:15)
  • KB Goblet Stepback Lunge: R:(45+/35+) W:(35+/30+) B:(25+/20+) (Switch Sides Each :30/:15)
  • Band Pull Aparts

Hollow Hold R:Hollow Crunch

Details

Date:
October 29, 2019
View Calendar:
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Location:

Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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