121020

The second workout in a row that included rowing turned out to be a little kinder than the first one. Four minutes of rowing, four minutes of rest, and then *SNAP* Tabata DB Thrusters. Interesting combo. Thanks CFHQ!

1000 meter row
4:00 minute rest
TABATA!
DB Thrusters
                  
               Row time     DB#     Tabata total
Allie-         4:38           10#           40
Russell-      3:41          25#           53
Candice-    4:38          15#           46
Teresa-      4:28           20#          52
Lesley-      4:36           10#           49
Holley-      4:36           15#           41
Casey-       3:51          35#           50
Tammy-     4:46           15#          69
Sharon-     5:13           15#          49
David-       4:12           15#          48
Kathryn-    4:09           20#          41
Todd-        4:07           30#          50
T-              3:54           30#          52

Great workout everybody. Super fast row Russell, monster reps Tammy, and nice weight Madman. HOOYAH! You three. This was a fun workout, and we had great efforts from everyone.

How did you like the shoulder smash, and super hamstring? Get these anytime you want. It takes about :45 seconds to set up, and the benefits are immediate.

www.mobilitywod.blogspot.com

There are more great mobillities on the mblog. Explore.

www.paleomg.com

The rest day is approaching. Get your paleo recipes together and be ready to eat like a caveman, if only for this one day.

Thanks for another great day of training and conditioning at CFSF. Good prioritization.

Uncommon dedication to fitness.
CFSF