Our winners from the Team Row Challenge last Friday. Christoph, Alex, Chris, and Harry rowed a cumulative 3174m in 10 min. They won a $20 gift card to Speedman Provisions (the CFSB store, hehe)!

I. Warm-up

Coach’s choice!

II. Lifting

Overhead squat for load – work to a heavy single.
8 x 1

III. WOD

50-40-30-20-10 reps for time of:
•Wall-ball shots, 20/14-lb. ball
•Box jumps, 24/20-in. box

IV. Optional

Flight training to 60: 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 60 double unders for time.

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