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Thursday May 4 2017


*Save the Date: “Murph,” Saturday, June 3rd, 2017. 

*ALS Marathon Row for a Cure, Saturday, June 10th, 2017 @ Lululemon Montclair. Please see Marcie Margotti for more information on how to join a team and how to donate.


Part 1: (EMOM Warm-up) 

Every Minute on the Minute x 6-8 Minutes:

Odd: Russian Twists for :45 seconds.

Even: Strict Toes to Bar or Knees to Elbows for :45 seconds

Part 2: “The Inverse”

30 min. CAP

With a Partner, Complete the Following each: 

Row 250m

Row 500m

Row 750m

Row 1,000m


*Part 1 is to be completed after general warm-up

*Part 2: Each partner must row each interval. For example P1: Rows 250m, P2: rests. Then P2: Rows 250m, P1: Rest

*Score is total time that it takes to complete all rowing intervals. 

*Check back to, Wednesday, April 19th for the reverse. Try to use the same partner!


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