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Wednesday, January 9, 2013

Partner WOD:

Row 500M, rest 2 min

Row 400M, rest 1.5 min

Row 300M, rest 1 min

Row 200M, rest 30 seconds

Row 100M

While one partner rows, the other partner completes as many reps as possible at 5 of 6 of the following:

Double Under (3:1)

DB Push Press


Alternating Step Back Lunges

Rope climb

Slam Ball

Rower’s time determines partners work time at movement – rest together. You may not do the same movement twice. Apply each of the five movements to partners row distance, i.e., double under while partner rows 500m, rope climbs while partner does 400m etc. Complete all row distances and movements before switching (i.e. each partner rows 500, 400, 300, 200, 100)

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Chriss Smith

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