***BACKYARD BRAWL JULY 9TH!!!***

REGISTRATION ENDS JUNE 11

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Level Method Rowing Assessment

OR

Alternative Rowing WOD

For Time

5k Run

___________________

ASSESS – Flexibility 

(50:00 – 60:00)

Accumulate

5:00 Seated Straddle

25 Jefferson Curls 

Level Method Flexibility Assessment

EXTRA CREDIT

4 Rounds for Quality

10 Single-leg Glute Bridge (ea/s)  add  weight as needed

10  Alternating Db Hammer Curl

10  Db Kickbacks