Wednesday – 062514

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Rachel’s last WOD (until she comes back to visit and drops in!) at eXalted is tomorrow! She is moving to Ohio this weekend. We are all sad to see her go.

Accessory Strength
Barbell Bent Over Row
Find your 10 rep max.
Take as much time as you need. Focus on 10 PERFECT reps rather than how much weight you get.

Workout of the Day
Row as far as you can in 20 minutes OR MORE if you are up for it. This is a RECOVERY row today. I don’t want this to be hard, I just want you to be sweaty when you are done, but in no way is this max effort. If you have been here Monday and Tuesday, then I highly recommend you do this. You might be surprised how good you feel afterwards. Your distance will be your score.

OR

Weakness training/EMOM or make up a WOD you missed.  We have several people on the verge of getting muscle-ups. . .IT’S TIME!

Post your scores to the Whiteboard.

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