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Monday…9/18/17

So it turns out that we only have TWO SPOTS remaining for this weekends ‘Rowing Foundations’ clinic with Coach Andrew – if you want one of the two remaining slots, check out this link asap!

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Mindset:

“Being an optimist after you’ve got the very thing you want doesn’t count.”
–Ken Hubbard

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Nutrition:

Try adding more cucumbers to your training days. They hydrate, help fight heat, flush toxins and are anti-inflammatory.

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Movement:

A. MWOD:
Crossover Scaption (8 reps, 2 sec hold)
Crossover Victory (8 reps, 2 sec hold)
Tricep Foam Roll 1min each side

B. Weightlifting:
Single Arm Standing Dumbbell Strict Press – 3×8 each side

C. WOD:
12min Ascending Ladder –
3 Single Arm Dumbbell S2OH (50/35)
3 Box Jumps (24/20)
6 SA DB S2OH
6 Box Jumps
9 SA DB S2OH
9 Box Jumps
Etc.
*There are no rules regarding which arm you use and when – it is up to the athlete.

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Recovery:

Quad Smash
Tricep Smash

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