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Row Sprints
By cynthiabrown | September 22, 2009
the Congo Line!
Congo Line: Pull Ups
Groups of 4-5 athletes cycle through an ascending ladder of pullups…adding one rep each cycle through.
Once an athlete breaks from the required number they are out and the rest of the group continues.
follwed by…
5 rounds….
250M Row Sprints
Recover @ 3 minutes between rounds.
Record time each round
5AM cheering on Holly
Great job today really dialing in on technique for your pull ups and your row. many of you hitting PR’s today on both!
Continue to work on the finer points and practice, practice, practice!
Topics: Cynergy Central | 17 Comments »
September 22nd, 2009 at 9:49 am
Great work today….Still a bit queasy….
September 22nd, 2009 at 10:08 am
yup…paleo granola.. yummy but not so much before the WOD!!!
September 22nd, 2009 at 11:48 am
Great workout today!
September 22nd, 2009 at 1:04 pm
Pstttt ~ That was hard :X Can’t wait to do it again!
September 22nd, 2009 at 1:08 pm
That was a good one – a sweaty mess! Nice to have Bob Bailey in at 9 for his sweet, gentle encouraging words… JUST ROW!
September 22nd, 2009 at 1:58 pm
B, seriously? We never even know when Officer Wallflower is in the box unless we lay eyes on him. How totally uncharacteristic!
September 22nd, 2009 at 2:40 pm
that workout got me ‘chewin my callouses’….(ohh wait a sec theres a nice dangling piece of skin!!bet i can bite that sucker right clean!!!!!!!)
September 22nd, 2009 at 4:24 pm
pizzi is OUT
September 22nd, 2009 at 4:24 pm
down and out
September 22nd, 2009 at 4:30 pm
you gotta eat your scooby snacks (or Suzi Snacks)before your WOD! now, get your b-fast lined up for tomorrow’s back squats!!
September 22nd, 2009 at 6:13 pm
I would like to thank the following people:Lindsay, Chip, Cindy and Keith because now I can do big girl pullups..yay!!!
September 22nd, 2009 at 7:03 pm
good job MoFo!! Now you can NEVER go back. Enjoy.
September 22nd, 2009 at 7:27 pm
nice job MoFo! you da woman!!!
September 22nd, 2009 at 7:33 pm
Outstanding MoFo!! We all remember our first time. No band for you no mo!!
September 23rd, 2009 at 3:22 am
Awesome MoFo! I am so excited for you!! And I hear that it wasn’t just one!! You strung several together in the Congo Line!!! made it up to 5?
Great job continuing to push for more…..love it!
September 23rd, 2009 at 7:43 am
Congo Line was “Fun” ~ We should have danced in between sets.. NEXT time because i know we will “See this again”!
September 23rd, 2009 at 8:01 am
Suzi – You didn’t dance between sets?