Row time trials – Thu 6.06.17

 In W.O.D.

Row time trials today.  Go all out for some PRs!

Skill:  3 x 500m Row sprints.  Take as much 2-4 min rest between sets

Conditioning: For QUALITY for 20:00:
– 10 Strict Pull Ups (Performance: L-Pull ups, Fitness: Rx’d, Health: Ring Row – lower than usual)
– 10 Handstand Push Ups (Performance: strict, Fitness/Health: scale as needed)
– 20 Good Mornings (Performance: Back extensions, Fitness/Health: empty bar or banded good mornings)


This July, Sweat Angels is partnering with H2OpenDoors to provide water to people in need. H2OpenDoors is a program of Rotary clubs around the word with the long-term goal of providing access to clean, safe drinking water for one million people throughout developing nations. Every check-in will provide 100 gallons of safe water to a someone in need. #givewater


Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?


The Compound’s Mission: To provide simple and effective training for a healthy life.

We train functional movements, including squatting, pushing, pulling, throwing, and jumping. Training this way ensures full range of joints and muscles, strengthening the entire body and allowing you apply these movements into everyday life. you will be much healthier and happier!

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