It is signing day! You may recognize this Stand Firm athlete from the 7 am class! She shows up before school to put in work! Congratulations to Peyton Fosha on signing with the University of Texas! We look forward to some rowing clinics in the future.
Exceptional effort by everyone that put in the work for CHAD!
WARM UP
Row 500
2 Rds
10 SDHP with Barbell
10 Shoulder Touches
10 Mtn Climbers
Dynamic Stretch
STRENGTH
Strict Press
10 Warm Up
4@60%, 3@65%, 2@70%
4@65%, 3@70%, 2@75%
4@70%, 3@75%, 2@80%
Hold last rep overhead at 80% for time
WOD DEATH BY SLAMBALL
Slamball 30/20
Add 1 rep each minute until you are unable to complete the required reps inside the minute.
5 Burpee EMOM once you are out until the last athlete is out.
Score is the last full round completed ICING
5 Min on bike or rower at 70% max effort (conversational pace)
Tib Raises
It is signing day! You may recognize this Stand Firm athlete from the 7 am class! She shows up before school to put in work! Congratulations to Peyton Fosha on signing with the University of Texas! We look forward to some rowing clinics in the future.