Friday 7/23/2010 ***Row Timer v.2.4***

This will be done in teams of 4 for Total Reps
The Movements Are:
200m Row Sprint Interval (20 second rest between intervals)
#53/#35 KB Cleans (Alternate hands each interval)
KTE
Slam Ball #20/#12
3-2-1 go and each team member starts on the start of the row. 6 intervals based on rower’s 200m row time. Rest 1 minute between exercises. If teams do not equal 4 people, use a different rower for interval timer. (If less than 4 people in group go 50 seconds on 20 off when no one rowing)

Our Workouts Today Are At 6am, 7am & Noon

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