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  • Sergiy Gabbe

Friday 22 Feb 2019

"FRIDAY FUNDAY"

A) 5 Rounds of Rowling (Roll-ing):

Goal is to stop the rower at exactly 100m

Any metre over or under is added to your tally

Closest to 0 wins

*Must reach 30 spm during an attempt

*Cannot row past 85m

*Points equal penalty (specified in the gym)


B) 5 x 2 round partner races

1. 20 Wall balls (10/each) + 20 Situps (10/each)

2. 5 Burpee Double Unders

3. 10m Walking Lunge + 10 Kb Russian Swings (24/16kg)

4. 10 Plate ground to over head (20/15kg) + 10 plate hops

5. 1 cycle of dumbbell "DT" (2 x 22.5/15kg)






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