Tuesday, August 21

Partner Rowling 1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes. :30 Seconds Active Spidermans Ankle Stretch Active Samson Pigeon Pose Air Squats Wide Stance Side Lunge

Metcon (Time)

Handstand Pushups

For Time: 19 Repetitions Rest 1 Minute 16 Repetitions Rest 1 Minute 13 Repetitions Rest 1 Minute 10 Repetitions

Rx+ Strict

Pick 2 Minimum

2k Row (Time)

Max Effort 2k Row

2k Run (Time)

Max Effort 2k Run

400 Double Unders (Time)

100 Burpees (Time)

Must touch hands above head and jump off ground on each rep

200 Cal Bike (Time)

Rx+ Rogue bike

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Mississauga, Ontario

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