Wednesday 12-2-15

Warm up

Row 500m

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

4 sets 

8 reps one arm dumbell row

Conditioning

4 Rounds (not for time) 

250m Row

15 Deadlifts (BW)

max rep ring rows

scored for total ring row

**Reminder money is due for holiday party by Dec 4th**

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