Row 5,000 meters for time
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4 RFT:
5 power cleans
10 front squats
5 push jerks
We enjoyed having you! Thanks for your positive attitudes. Looking forward to working with you more! Tonight’s WOD (workout of the day):
Four rounds:
5 squats — 3 seconds down, 2 seconds up
Rest 5 seconds
Max sit-ups in 20 seconds
Rest 10 seconds
Welcome to HWAC P.E.! Happy to have you aboard!
Today we measured six things: three physical measurements and three performance marks:
- Weight
- Body fat percentage
- Waistline at the belly button
- 2 minutes max burpees
- 2 minutes max sit-ups
- Max handstand hold on the wall
Saw some awesome effort today! We’re going to have a splendid year!
5 RFT:
15 back squats, 135 lb
400m run
21 sit-ups
15 burpees
400m run
15 sit-ups
9 burpees
400m run
9 sit-ups
9 burpees
400m run