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Wednesday…3/25/15

***RELAY FOR LIFE***
We have a created a Relay for Life team for 2015. The event will be held right across the street at Newsome on Saturday April 18th. We need YOU! Please let us know if you are willing to be part of our team to participate at Relay. The day of, we will have rowing and burpee challenges to garner donations for the American Cancer Society. We also plan to ROW a MARATHON (yes you read that right) as a team during the 24 hours of Relay. This will be design for you to have people “sponsor” you for donations on the amount of meters you row. In addition, we will have in house opportunities to donate through WODs and challenges. Please please plan to participate!
https://main.acsevents.org/site/TR?fr_id=63578&pg=team&team_id=1802510
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A. Warm-Up:
Rowling!
 
B. MWOD:
Lat Stretch – 2min ea side
 
C. WOD:
4 RFT –
Run 400m
10 Strict Chin-Ups
5 Deadlifts (315/205)
 
*Notes:
1) NO kipping or bands allowed (that means ring rows)
2) Deadlift weight should be around 75-80% of your 1RM if you are not going RX.
 
D. Post-WOD Recovery:
Reverse Hyper – 20 reps
 

One of my FAVORITE photos...zoom in and notice the hook grip?! Oh, and the sock/shoe combo...Pretty Boss!
One of my FAVORITE photos…zoom in and notice the hook grip?! Oh, and the sock/shoe combo…Pretty Boss!

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