KO in the OK is going on this weekend at the UMAC located near 71st and Mingo. Come out to support our team “Honey Pepper Bacon”.

 If you are interested in working on your rowing, here is a link to an online rowing competition for the month of January, Row’d Royalty. Once on the site, click “Register”, and it will lead you through. Cost is $20. The divisions are Male/Female Standard, and Male/Female Tall. Every week one Concept 2 rower will be raffled off to a luck individual for simply posting their time.

 

Conditioning:

3-person Team

As individuals, complete the following, one at a time:

20 Calories Rowed

20 Fat Bar Thrusters (105/75)

10 Pull-ups

…sprint to tag next athlete

 

2 rounds for time

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00

 

 

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