The mark of a good leader - holding a clip board making other people do the real work :)(thats called humour)
Skill: Rope Climb, Push Press, Overhead Squats
WOD - "Tricky Cindy"
Perform as many rounds as possible of the following in 20 minutes:
1 Rope Climb (10-15ft ascent)
10 Push Press 45#
15 Overhead Squat 45#
Use a 45# bar for the PP and OHS. Have fun!
Concept 2 Damper Settings - video [wmv - ] [mov]
I highly recommend viewing this as it will explain the purpose of the damper setting on the Concept 2 Rower.
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