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10 July 2025

Warm-Up: Coach’s Choice

Strength/Skill: Run and Row Mechanics

WOD: This is a two-part workout with a 15 minute cap on each. You cannot start the second part until the first 15 minutes has expired. You will have a separate score for each. Depending on class size, one group may start on the rower and one on the run.

1-Mile Run

Stimulus/Focus: This will have a 15-minute cap. The faster you finish the more time you have to rest before starting the row. Your score is the time it takes you to complete the run.

2k Row

Stimulus/Focus: This will have a 15-minute cap. Your score is the time it takes you to complete the row.

Cool Down: 400 Meter Walk

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