3/30/23 epic thursdayJohn McGuireMar 29, 20231 min readWarm up1/4 mile run1 minorow arms only1 minute row legs only1 minute row full pullWODComplete for time with a partner1500 meter row-igougo1/3 mile run-together1000 m row-igougo2/3 mike run-together500 m row-igougo1 mile run-together
Warm up1/4 mile run1 minorow arms only1 minute row legs only1 minute row full pullWODComplete for time with a partner1500 meter row-igougo1/3 mile run-together1000 m row-igougo2/3 mike run-together500 m row-igougo1 mile run-together
4/18/23 strict press 10 x 3Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
2/18/25WARM UP 1 Minute Row 30/30 Second Side Plank 30 Sec Active Hang 10 DB Skull Crushers 10 DB Bench Presses 5 Negative Chin Ups STRENGTH 4...
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