NEWS

SUMMER SPIRIT FRIDAYS
Every Friday during the summer will be a “Spirit Day.” If you’d like to participate, have your gym attire reflect that day’s theme. Last year was a blast! You’ll see a few themes repeated, and some really great new ones!
Spirit Themes and Dates
Fri 7/12- Concert Tshirt
Fri 7/19- Matchy Matchy
Fri 7/26 – School Spirit
Fri 8/2 – The Uniform (all black)
Fri 8/9 – Country vs. Country Club
Fri 8/16 – Version of Your Former Self
Fri 8/23 – Monochromatic Color Blocking
Fri 8/30 – Barbie

WOD

“Row Intervals”

METCON

3 Rounds for Distance
2:00on/2:00 rest
:90on/:90 rest
:60on/2:00 rest

WOD GUIDANCE & GOALS
Equal work to rest means… PUSH YOUR PACE! For the first interval, try to row 350-500 meters. In the second, target 250-450 meters, and in the final minute target 150-300 meters. Record total meters for each round.

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