Tuesday, September 17, 2013

WOD: Complete as many rounds as possible in 8 mins of:

10 Push Jerks (135,95)

10 Pull-Ups

Rest 1 min:

Complete as many rounds as possible in 8 mins of:

10 Sumo Deadlift High-Pulls (95,65)

10 Toe to Bar

Score is combination of both 8 min rounds.

ACCESSORY: 3×15 Hip Extensions


We have new rowers! 

Proper Care & Maintenance:

When you are finished rowing, please do not insert the oar into the handle holder located in front of the seat. Instead, the proper place to store the handle is at the the front of the rower; at the flywheel. This leaves the internal bungee cords under less tension and prolongs their usefulness.  And above all else, DO NOT under any circumstances let go of the oar handle during or immediately after a rowing workout. Allowing the oar to in effect slam into the flywheel is extremely destructive to the inner working of the rower. 


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