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WEDNESDAY 10.01.18

female rowing concept 2
MOBILITY and MAINTENANCE
S1. Band Assisted Lats and Shoulders
S2. Band Assisted Hamstring Floss
S3. Coaches choice
ROW CONDITIONING
On the min In Partners 1:1 (3 Rounds each)
PERFORMANCE
Min 1. 21/16 Cal
Min 2. 18/14
FITNESS
Min 1. 18/14 Cal
Min 2. 15/12 Cal
MET-CON (ROUNDS)
PERFORMANCE
and FITNESS
In Partners 1:1
Within a 2 min window
3 Clean and Jerk @ 70-80%
Max effort Cal Ski Erg or Airbike
WORDS TO LIVE BY

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