Best of luck to our many athletes competing in the Blizzard Beatdown this weekend. We have some newbies and veterans competing at this event. Check out the action at the Moncton Coliseum on Saturday and Sunday if you can make it.

Rowing Review
Practice straight leg rowing

With a 15 minute time cap:
Row 1000m
50 Thrusters (45#)
30 Pullups

then AMRAP with time remaining of “Cindy”
5 Pullups
10 Pushups
15 Squats

Your score is the completed rounds of Cindy.
*Row-uary Approved

Compare to Jan.7/16


5 thoughts on “Two-Fer-One”

  1. Happy birthday to me, if your reading this sorry, Happy birthday to meeEEeee, your going to do burpeeees!

  2. Wu & mob

    500m row
    Shoulder and leg mobility between sets of power cleans
    2 sets of 5 each @ #95-115-135
    Not too bad this morning easy on knee. Another week at half speed then increase intensity.

  3. OG:
    Row 513m
    Slow farmer carry – 20m x2
    40# – 40# – 40#
    Row 511m
    Supine banded pull downs x10
    Supine banded pull downs with 5 sec hold x7
    Row 516m
    20 box jumps at 18″ on stacked plates

    Nothing for time, just slow and steady.

Start here

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