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20/06/16 – “Calories Out, More Calories Out!!”

WoD

. 3 Rounds For Time: (22 Min Cap) . 25 / 20 Calories, Bike or Rower 20 Dumbbell Push Press (20 / 15 kg) 20 / 15 Calories, Bike or Rower 15 Ring Rows, challenging angle.     .
  • Scale as needed. We DON'T want to anyone get time capped!
  • The ring row is a fundamental moment. If you are choosing the challenging angle make sure your body is rigid throughout & you make contact with those rings on the body! (NO weird kipping action!!).
  • Post - WoD Mobility/Cool Down focus on those triceps, quads & hips!
  • Time Cap of 22 Minutes.
    Post time to Beyond The Whiteboard.

Don't forget we are hosting a fantastic Rowing Workshop on SATURDAY 16th July at 12:15pm.

We have the awesome experts from ERGfit down to show us the in's & out's of the Concept2 machine.

Learn how to be more efficient, deliver more power to your rowing & make it a strength of yours rather than something you fear & loathe each it is programmed.

If you had a hard time on todays WoD then  Click here to book in 🙂

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(LOG YOUR RESULTS TO YOUR BEYOND THE WHITEBOARD ACCOUNT!!).

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Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
Member Booking

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