Thirty and Thirty

Friday, May 10 2019

Join us for a pre-workout cup of coffee, conversation with friends & a romwod session on Saturday May 11th at 8:15 (romwod session at 8:20)

What is "romwod"?

ROMWOD is a program that helps to optimize your range of motion, increase athletic performance, and promote recovery.

Visit www.romwod.com to learn more.

Email info@oregoncrossfit.com

WOD: 3 rounds, 30 cal row, 30 single arm OH walking lunge steps in place 50/35

Strength: Seated press from pins at nose height - 1RM

Accessory: 4x12 db tate presses

Recovery: 1x25 Sphinx push ups


Results


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