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:

“We must never be afraid to go too far, for success lies just beyond.”
–Marcel Proust

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Nutrition:

BCAAs are branch chain amino acids that stimulate protein synthesis. Best sources are properly sourced beef, chicken, and eggs.

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Movement:

A. MWOD:
Crossover Row (8 reps, 2 sec hold)
Crossover Reverse Fly (8 reps, 2 sec hold)
Crossover Pull Down (8 reps, 2 sec hold)

B. Skill:
2x500m Rowing Intervals @ 2k pace. Take your 2k pace and divide by 4 and BOOM! You have your 500m pace!

C. WOD:
Buy-in: 1000m row, then
2 rounds of:
30 Toes to Bar
30 Ring Dips
*Score is total time.
*T2B scale = Sit-Ups
*If more than a purple band is needed for Ring Dips, do Hand Release Push-Ups.

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Recovery:

Pec Smash