Equipment

- Rower
- WB

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Notes for today:
An open repeat.  
This workout will demand and develop cardiorespiratory conditioning and local muscular stamina for the two movements.
Fast, smooth transitions are the secondary key to maximizing your performance.
Set up the rower as close as possible to your wallball station.
Avoid obstructing anyone else's setup.

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Warm-Up
2 rounds

90 seconds Row
6 x WB Strict Press
20 sec Overhead Hold
6 x Push Press WB shot
6 x WB Front Squat (3 secs down, 3 secs at the bottom)
6 x Pausing WB Shot (3 secs in the bottom)
6 x Unbroken WallBall Shot


Movement Prep;
2 sets of

6 reps unbroken WallBall followed by 6 Cal Row

10/19/2021 - Fitness A

Workout 19.1

AMRAP 15

19 x Wallball  ♂ 20 lb to 10' target / ♀ 14 lb to 9' target
19 Cal Row
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Comments

Nancy Giacone

Nancy Giacone 1 month, 1 week ago / Reply

10/19/2021 - Fitness A: 5 + 34

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