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Tuesday 11.1.16 Row-vember!

31
Oct

Tuesday 11.1.16 Row-vember!

 Today starts our ROW-VEMBER!!!

Just like previous years, our goal throughout the month of November is to have as many members row 100, 000m by the end of the month as possible. That is under 3, 500m/ day, and we had a very large group of people complete the challenge last year!

On the last Saturday of the Month (Nov. 26th) , we will row a half marathon (21,097m) either as an individual or as a team.

This is going to be an optional challenge, but we encourage everyone to participate.

There will be a grid next to your testing board, and we will encourage you to put your name up, and keep track of your daily/ weekly meters.

Some general ground rules:

  • Rowing must take place outside of class time (unless rowing is included in the workout of the day, then you can add that distance to your total).
  • Please check with a coach if you show up early or stay after to row, sometimes logistics and spacing at the studio can be tight, so please be aware and ask where you can set the rowers up before you row for the day.
WORKOUT OF THE DAY:

STRENGTH: 3 x ME pull-ups on 2 mins, then 1-3 Pull-ups OTMEM x 6mins
Versions of Pull-ups=
-Strict
-Jumping Negative
-Partner assisted
-Aus. pull-up

WOD: [ 2 min ME intervals ]
Row
TTB
Row
Hollow Rocks
Row
-1min rest between stations
score is total dist on rower + total TTB + hollow rocks