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WoD for February 19th, 2018

Group Warm-up
Rowing 200’s
3 Rounds:

Row 200m at your normal pace:
1st (your regular dampener) Rest 1 minute or more
2nd (Dampener at 4) Rest 1 minute or more
3rd (Dampener at suggested drag resistance as determined by coach (130-134 F) (135-139 M))

Compare times and heart rates.

Daily WoD
200m Run
9 Deadlifts 275/175lbs a) 225/155 b) 185/130
6 burpees bar muscle ups a)10 burpee pull ups b) 10 burpee ring rows

Roll Posterior Chain and Lats

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