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Components

500m Row

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WOD

8.30.17

Warm-up

ROMWOD

2 minute Cardio
Spiderman
Knee Pull
High Knees
Samson
Ankle Pull
Butt Kickers
Gymnastics Bear Crawl
Over Under

Warm-up

Discuss Row technique

With Damper set to 1
Every minute for 5 minutes keep the following stroke count
-18
-19
-20
-21
-22

rest 2 minutes

5 minutes
every 30 seconds, pull 5 strokes to get to 500m pace

500m Row (Time)

Max Effort 500m Row

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Whiteboard:

Thursday, August 30, 2018

Leaderboard

Men's 500m Row
Cameron Hunt	01/02/2017	1:27
JT Launius	12/31/2017	1:27
Brandon Burnett	08/30/2018	1:30

Women's 500m Row
Whitney Goodson	01/02/2017	1:47
Brandy Burnett	08/30/2018	1:49
Lindy Self	01/02/2017	1:49

Male Clients

1

Brandon
Burnett

Open Gym lunch

1:30

2

Levi
McDaniel

4:30 PM CrossFit

1:38

3

Travis
Fenix

6:30 AM CrossFit

1:41

141.0

4

Boyd
Bryant

Open Gym lunch

1:42

5

Ty
Harris

4:30 PM CrossFit

1:43

.8 6.5 setting

6

Scott
Walters

Open Gym lunch

1:44

7

John
Howington

8:30 AM CrossFit

1:45

8

Lucas
Kelly

5:30 AM CrossFit

1:48

9

Cannon
Harris

4:30 PM CrossFit

3:02

10

Brian
Simington

5:30 PM CrossFit

1:35

11

John
Rountree

4:30 PM CrossFit

1:59

12

Devon
Moore

4:30 PM CrossFit

2:22

13

Joe
Dowd

Open Gym lunch

16:55

Female Clients

1

Leah
Golden

Open Gym lunch

1:45

2

Brandy
Burnett

Open Gym lunch

1:49

Last 175 very difficult

3

Stacy
Yates

6:30 AM CrossFit

1:55

.1

4

Sonja
Hubbard

6:30 AM CrossFit

1:59

.8

5

Kelsi
Allen

4:30 PM CrossFit

2:06

6

Kassandra
Vandever

CrossFit: 6:30 PM

2:19

7

Melissa
Engledowl

6:30 AM CrossFit

2:30

.9

8

Audra
Bilbo

4:30 PM CrossFit

2:03

9

Tanya
Dunlap

5:30 AM CrossFit

0:00

Worked w/Brooke on Comp WOD