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[Glenn]

5 Sep 11

Row 1k m

21-15-9 of
OHS @ 95#
GHD sit ups

Row 1k m

18:00 1k m row were 3:37 for the first 1k and 3:35 for the second

Scale/Mods:

If you don't have a rower then run a half mile. Scale distance accordingly.
For over head squats: scale weight as needed or substitute air squats. Standing up and sitting down in a chair without using your arms/hands is, in fact, a squat.
Substitute regular floor sit ups for GHD sit ups. Anchor your feet if you can.