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run or row'S ARCHIVE

  • Fri.5.26.17

    By CoachBo | In WOD | on May 25, 2017

    Warmup: ROM, dynamic stretches, 10 leg swings, 10 lunges + twist, 25 burpees WOD: Take your pick: 5 x 800m run or 5 x 1000m row rest a max of 4 minutes between rounds Cooldown: 50 toe touches, roll and stretch. Focus on calves and achilles.

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  • Sun.1.22.17

    By CoachBo | In WOD | on January 21, 2017

    Warmup: ROM drills, dynamic stretches, 1 min jumping jacks, 10 atomic sit ups WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run Note: Tabata is 8 rounds of 20 more »

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  • Fri.5.20.16

    By CoachBo | In WOD | on May 19, 2016

    **Remember to register for Murph. We’ll do the workout at 10am Monday, May 30th. If you want your shirt in time for the event, please register by Thursday, May 19th. https://themurphchallenge.com/register/**` Warmup: ROM, dynamic stretches, 25 burpees WOD: Take your pick: 6 x 800m run or 6 x 1000m row rest a max of 4 more »

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