Upcoming Events!
First up, food collection for Center for Food Action for local families in need.
Sunday November 27th CPR/AED certification at the box with Josh Posnick! 12:30-3:30.
Yoga – Sunday December 4th at 9AM at Zen Family Yoga!
Christmas Crippler Saturday December 17th!
Check out the details on the website Events calendar!
 
Warm-up
5-10 minutes max
 
A: 5k Row (Time)
Max Effort
 or
B: 2k Row (Time)
Max Effort 
 
Accessory Work
3 Rounds
25 Side Bends (per side)
20 DB Step Ups (20″) AHAP
30 Back Extensions

Complete after row.

 

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