sprint rows – Thu 10.27.16

 In W.O.D.

Skill:  Complete:
– Three (3) 300m Row Sprints

Rest up to 5 minutes between efforts.

Time Goals:
*Performance – M: sub 55 sec/W: sub 60 sec
*Fitness – M: sub 60 sec/W: sub 65 sec
*Health – M: sub 65 sec/W:70 sec

This is a test and only a test.  Had this been a real sprint challenge, there would be consequences to not hitting the listed numbers……go hard!

Conditioning: “Elizabeth:
21-15-9 reps:
– Clean (135/95#)
– Ring Dips

Scaling Down? Lower the weight and ring push ups (from knees if needed)
Scaling Up? Full squat cleans and/or each set of ring dips must begin from muscle ups

Compare to 7.08.16


Monica set up a meal sign up list for Coaches Jenna and Ryan, and their new baby Sofie.  If you’d like to help, go to this link HERE and sign up!  Thanks Monica.


This is the last week to check-in on Facebook, to help provide women with breast and ovarian cancer risk assessments by checking in on Facebook at The Compound! We’ve partnered with Causely and Bright Pink to make it happen. Remember to add #breastcancerawareness when you check in! For more information about this month’s charity, visit https://www.brightpink.org.

You can follow all the charities Sweat Angels has worked with at their Wall of Giving HERE

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