February 4, 2016

Thursday

ANNOUNCEMENT: If you are free tonight Coach Jonathan is facilitating a FREE Paleo Made Simple cooking class at Natural Grocers on Rodney Parham Road.  You don't cook?  Send the person that cooks in your family :)

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Rowing

Technique Practice THEN... 4 x 300M (Rest 1:1)

METCON:

"Elizabeth"

21-15-9

Cleans (135/95)

Ring Dips

10 Minute TIME CAP

EXTRA CREDIT:

ROMWOD!!!

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