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Saturday, June 9th



Every 2 Minutes, Front Squat 6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80%


6 Reps @ 75% 4 Reps @ 80% 2 Reps @ 85%



Team 10k Row

Teams of 3 For Time: 10,000 Meter Row

*Don't be fooled by today's rowing WOD. If you think this looks boring or easy you will be surprised after your first few sets of intervals completed how difficult this really is.

Teams of 3 will take on the 10k row. The break-up strategy is fixed, with athletes switching off every 250 meters. With a 1:2 work to rest ratio, athletes are expected to sprint when it is their turn. Each team member will row 250 meters about 13 times, for a total of a little over 3,000 meters.

Sometimes there are days we think through a number of things to get the most out of a workout. This is not one of those days. The strategy today is that there is no strategy. This is a fantastic opportunity to turn the mind off and focus simply on effort. As long as athletes are giving it their all and transitioning quickly, the rest takes care of itself.

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