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Thursday…9/21/17

So it turns out that we only have ONE SPOT 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:

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”
–Sir Winston Churchill

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Nutrition:

The best foods to replenish glycogen within 30 minutes of the wod are easy to digest carbs like beet juice, fruit juice, honey and fruits..

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Movement:

A. MWOD and Warm-Up:
Coaches choice with a focus in prepping the lower body for the Metcon.

B. WOD:
For Time:
20 Power Cleans (135/95)
100 Double Unders
50 Wall Balls (20/14) to a (10 ft./9 ft.) target
10 Rope Climbs
50 Wall Balls
100 Double Unders
20 Power Cleans
*Scale = 200 Single Unders, 2:1 Pull-Ups for the Rope Climbs
*25min Time Cap

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Recovery:

Partner Quad and Calf Smashes

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