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Monday, 12-28-15

27
Dec

Monday, 12-28-15

Hope everyone got their fill of Eggnog cause its time to get back at it!!  Hope you enjoyed your holiday. 
 
Since everyone crushed the December Ring Dip challenge, we’re going to get started early on a very ambitious goal for January:
 

January Goal:  Row 1,000,000 meters as a team.  

Yes that’s a cool mili.  This will be an ACF first.  We broke down the averages of meters per day and how many meters per person and blah blah blah but the goal here is to get you on the erg this month!  
 
We encourage you to row 1000m easy on your own after every workout.  This is something we need to start doing as a gym because it will also aid your recovery
 
The rowers will stay out all month in the North room.  Enjoy friends =)
 
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Cause Foust loves rowing…
 

 
Workout of the Day
Back Squat
 
1×5 @ 75%
1×3 @ 85%
1×1+ @ 90%
 
*The final 1+ is one hard max effort set at 90% of your working 1RM.
 

 

then,
 
21-18-15-12-9-6-3
KB Swings 70/55
AbMat Sit-Ups

 

 

Post your results to the Whiteboard.

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