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Team name: Ape Nation

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Rowing Skill Work:

Choose one:

Option 1:

Row’d Royalty 17.3 A&B

250m Row

Rest 30 seconds

500m Row

Rest 1 minute

750m Row

Rest 2 minutes

1000m Row

 

17.3 A – 250m row time

17.3 B – total row time

 

Option 2:

3-person team

3600m Row*

 

For Time

*Switch every 300 or 600m

 

Conditioning:

20 T Push-ups

20 Single Unders

30 Sit-up Slammers (12/8) @ 2m

30 Double Unders

20 Wall-Ball Shots (20/14) @ (12/11′)

20 Speed Skips

 

3 rounds for time

 

Mobility:

Couch Stretch -1:30/side

Sink Mobilization – 2:00

Spine Smash – 2:00

Overhead Distraction – 1:30/side

 

 

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