More Rowing...after we were just fooling around with it yesterday!
BOOM! It comes up in the programming today!
Ben Bergeron (CFNE) is one of the best programmers out there...
I have some favorites, and he is one of the top guys!
He knows his stuff and really cares about his athletes!
I need to meet him someday!
Check his evaluation of the 2013 CF Games HERE
Val was back and hoping for a WOD to get back in the swing of things...I think this was a perfect "welcome back"...not to heavy, but made you work!!! Welcome back!!!
Warm-Up
500m Run (Tennis Court)
2 Rnds:
30 D/U
10 GHD Sit Ups
10 Reverse Hypers
10 Pass Thrus
10 Step Thrus
10 Sotts Press
Boat Race
3 Rnds for Individual Time:
500m Row
400m Run
EXACTLY 3 Min Rest b/t Rounds
Snatch SkillZ ~ OTM for 10 Min
2 Squat Snatch (@65%)
Strength ~ OTM for 12 Min
Odd = 4 Back Squats
Even = 4 Bench Press
Feidt ~ 4:05/4:05/4:05 - off to camping trip in Door County
Val ~ 4:12/4:13/4:17 / 65# SS / 155# Squat / 85# Bench
Syd ~ 3:48/3:56/3:55 / 115 & 135# Pwr Snatch / 275# Sqt (315 last 2) / 185# Bench
tb ~ 4:00/3:57/4:02 / 115# SS / 275# Squat / 195# Bench (12 reps on last Set)
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