Casey squared!
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Boat Race
Teams of 2
3 rounds
Row 500m
Run 400m
Warmup
200 M Row (Slow)
:30 Knuckle Dragger
:30 Knee Hug
:30 Quad Stretch
200 M Run
:30 Boot Strapper
:30 Samson and Twist
:30 Side Lunge
200 M Row (Faster)
Directly into 100 M Run
Modifications
Distance
Row, Bike, Ski
Tabata Time
Question of the Day
Top 4 Workout songs?
Box Brief
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