Friday, June 30th

Workout of the Day
Fitness
In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters (95/65 lbs)
10 stone to shoulder
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.
Performance
In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters (95/65 lbs)
20 Burpees
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

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