Fitness Friday 12/17/21

September 27, 2022
Fitness Friday 12/17/21

COVID-19 Attestation Agreement

An important email landed in your inboxes on Tuesday afternoon. All members must fill out Attestation Agreement by Friday. After checking junk/spam, please let us know if you have not received the email.

The Board

Station Day! 9:00 in each station - 4:00 to transition to the next.

The Mobility

The Warm-Up

You will only do one warm-up depending what your coach assigned start station is.

Station #1

Station #2

DOUBLE Down Ladder2 Rounds for Time of:9-8-7 -6-5-4-3-2-1

After working your way down the ladder once (9 cals/9KBS - 8 cals/8KBS ....1 Cal/1KBS), you will get back on the rower and do it all over again starting at 9/9.You might not make it all the way back down in 9:00. If that is the case, this station is scored by total rounds complete. Each number represents 1 round.

Station #3

As Many Reps as Possible in 9:00

The Finisher

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