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Team WoD for July 30th, 2015

Group: Zombies
10 Bird dogs
10 Scorpions

MOB: Lax Plantar

Review: Efficient Rowing Technique (Legs, Arms … Arms, legs), Strokes per minute standards, power output

WoD: For time: In teams of two.

5K Row

MOB: Roll Posterior Chain

Coach’s Tip: With a partner, take turns chipping away at a 5000m row. Switch a pre-determined times or distances (500m?), trying to keep your intensity up throughout each row to score the best time. If you’re going solo, row 500m and then rest the same amount of time before rowing again for a total of 5 rounds.

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