"Our enemies have made the mistake that America’s enemies always make. They saw liberty and thought they saw weakness. And now, they see defeat." — George W. Bush

500M Row Repeats

4 x 500M Row with 1min rest between each set. Focus:

  1. Pace, trying to increase by 1-5 seconds each set.
  2. Technique- ensuring we are keeping our elbows tight, pull towards our belly button.
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Never Forget (PartnerWOD)

AMRAP 20min

9 Burpee Box Step Overs
11 Sumo High Pulls 75/55#
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9/11 with a 9/100m

9 Burpees - 100m Run

9 Air Squat - 100m Run

9 Push-ups - 100m Run

9 Jumping Jack - 100m Run

9 Mountain Climbers - 100m Run

9 Plate Floor Press - 100m Run

9 Jumping Air Squats - 100m Run

9 Sit-ups - 100m Run

9 Plate Shoulder Press - 100m Run

9 Burpee Plate Jump overs - 100m Run

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Comments

Becca Renner

Becca Renner 2 weeks, 3 days ago / Reply

Never Forget (PartnerWOD): 7 + 1

Becca Renner

Becca Renner 2 weeks, 3 days ago / Reply

500M Row Repeats: 2:15.009
Notes: 2:17.2, 2:26.0, 2:11.4, 2:09.4

Lauren Heckathorn

Lauren Heckathorn 2 weeks, 3 days ago / Reply

Never Forget (PartnerWOD): 5 + 5

Stassney Davis

Stassney Davis 2 weeks, 3 days ago / Reply

Never Forget (PartnerWOD): 5 + 3

Justin Smith

Justin Smith 2 weeks, 3 days ago / Reply

Never Forget (PartnerWOD): 8 + 3

Annie Hughes

Annie Hughes 2 weeks, 3 days ago / Reply

Never Forget (PartnerWOD): 4 + 9

Lauren Heckathorn

Lauren Heckathorn 2 weeks, 3 days ago / Reply

500M Row Repeats: 2:08.002
Notes: 1:.4, 2:04.9, 2:09.1, 2:19.7

Stassney Davis

Stassney Davis 2 weeks, 3 days ago / Reply

500M Row Repeats: 2:03.004
Notes: 2:04.3, 2:03.9, 2:01.6, 2:03.9

Annie Hughes

Annie Hughes 2 weeks, 3 days ago / Reply

500M Row Repeats: 2:29.006
Notes: 2:29.5, 2:33.5, 2:29.9, 2:25.6

Justin Smith

Justin Smith 2 weeks, 3 days ago / Reply

500M Row Repeats: 2:00.004
Notes: 1:57.6, 2:00.5, 2:03.1, 1:59.4

Codie Coleman

Codie Coleman 2 weeks, 3 days ago / Reply

Never Forget (PartnerWOD): 9 + 6
Notes: Solo

Sally Simmons 2 weeks, 3 days ago / Reply

Never Forget (PartnerWOD): 4 + 2
Notes: 25lb solo

Sally Simmons 2 weeks, 3 days ago / Reply

500M Row Repeats: 2:20.009
Notes: 2:19.1, 2:14.7, 2:24.0, 2:26.1

Codie Coleman

Codie Coleman 2 weeks, 3 days ago / Reply

500M Row Repeats: 1:48.008
Notes: 1:59.3, 1:50.9, 1:46.2, 1:38.7

Christopher Simmons 2 weeks, 3 days ago / Reply

Never Forget (PartnerWOD): 5 + 16

Zaydriana young 2 weeks, 3 days ago / Reply

9/11 with a 9/100m:
Notes: 15:05

Christopher Simmons 2 weeks, 3 days ago / Reply

9/11 with a 9/100m:
Notes: 12:49

Leon Simmons 2 weeks, 3 days ago / Reply

9/11 with a 9/100m:
Notes: 12:49

Kelsea young 2 weeks, 3 days ago / Reply

9/11 with a 9/100m:
Notes: 10:44

Kayla Young 2 weeks, 3 days ago / Reply

9/11 with a 9/100m:
Notes: 9:05

Kali Snuggs

Kali Snuggs 2 weeks, 3 days ago / Reply

Never Forget (PartnerWOD): 6 + 6
Notes: 20" box

Barry Meier 2 weeks, 3 days ago / Reply

Never Forget (PartnerWOD): 4 + 12
Notes: 24" box

Kali Snuggs

Kali Snuggs 2 weeks, 3 days ago / Reply

500M Row Repeats: 2:06.007
Notes: 2:09.0, 2:07.1, 2:07.6, 2:03.3

Barry Meier 2 weeks, 3 days ago / Reply

500M Row Repeats: 2:04.007
Notes: 2;10.1, 2:06.6, 2:02.5, 1;59.8

Theresa Dwyer

Theresa Dwyer 2 weeks, 3 days ago / Reply

Never Forget (PartnerWOD): 9 + 8
Notes: Burpees to a box with plate step overs, 35lb KB

Theresa Dwyer

Theresa Dwyer 2 weeks, 3 days ago / Reply

500M Row Repeats: 2:28.006
Notes: 2:39.3, 2:32.4, 2:29.8, 2:13.1

Rachel Kirk

Rachel Kirk 2 weeks, 3 days ago / Reply

Never Forget (PartnerWOD): 6 + 5
Notes: solo 10min

Rachel Kirk

Rachel Kirk 2 weeks, 3 days ago / Reply

500M Row Repeats: 2:05.003
Notes: 2:03.8, 2:05.5, 2:05.8, 2:04.8

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