Row and Slay

Thursday, March 21, 2013

Part One:

5 Rounds

Row For 2 Minutes, Rest 2 Minutes

Score is cumulative meters rowed.

Part Two:

“Goat Slayer”

You will choose two movements that you would like to work on.  Your coach will help you determine reps/scaling for the movements if you need assistance.  The goal is to get good quality reps of the movements you are working on.

12 Minutes

Odd Minutes: Movement 1

Even Minutes: Movement 2

DON’T FORGET THAT THIS SATURDAY IS THE DEA MALTZ CHALLENGE!  The workout will begin at 10:00am with a BBQ to follow.  The workout can be scaled, and we hope everyone joins us in honoring Michael Maltz and Kevin Houston.  Friends and family are welcome.

For those interested in going to see the movie “Murph: The Protector” this Friday at 7:25 in Kingston, we will be meeting at the gym at 6:15.  Visit the Murph Movie website and watch the preview video below for more information about the movie and the man.  We will be doing the Hero WOD Murph on Memorial Day in honor of Michael Murphy, this is a great chance to learn more about the man we honor through that workout.

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