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HOLIDAY HOURS
Please note: We will be open for one class tomorrow the 24th at 9:30AM, closed Tuesday the 25th and Wednesday the 26th. Normal hours return Thursday the 27th.
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WOD
with a partner
7 Minutes of rope climbs
7 Minutes of wall ball shots 20/14 lb
7 Minutes of rowing for calories
1 minute of rest between rounds
Workout notes
Pick a partner and tackle three difficult skills today! Each of the movements can be broken up in any way you and your partner see fit. Your score will be the total number of repetitions you complete in each of thee stations. Rope climbs require a lot of strength and skill so alternating every other rep will likely be a good strategy considering how long the interval is at that stations. For the wall ball shots, small to medium sized sets with quick transitions should work. Seven minutes straight of wall ball shots is a daunting task with or without a partner. Break up the reps in a way that keeps both partners moving at a continuous pace for all seven minutes. There are several ways to approach the rowing interval. Short bouts at a strong pace can be effective but you will lose time during the transitions so consider a slightly stronger than solo but sustainable effort level considering the rest while your partner is on the erg.[/vc_column_text][/vc_column][/vc_row]