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0 thoughts on “03.20.2009 Day 4”

  2. SvW

    30 Days of ROW
    Day 9
    That’s all I have to say for now, I’m countinng this one before it happens, you could say that i’m using Pat’s crystal ball…
    Its only a total of 1500 in this workout, so i’ll need to add 500 at the end, no biggie…

  4. Pat

    You want to know if this stuff works?? Ask Rob Lake, who came to the shed around Thanksgiving. After a mini Cindy with plank pull-ups on the rings, he looked like a deer in headlights.
    Since then, Rob has dropped 20 pounds and counting… his 5k row went from 21 minutes to 19 minutes… and all of his wods are extremely close to “as rx’d”… and just yesterday he posted the fastest time for the day 3 wod (among the male athletes).
    This is proof that consistency inside and outside of the gym brings results. I am proud of what Rob is accomplishing each week, and I hope it continues.
    Pat

  6. Pat

    Fred-15:21, awesome!
    Larry-15:18, 12# ball
    Joanne-14:43, 12# ball
    Craig-14:16
    John-13:56
    Matt-13:00
    Bill-12:49
    Steve-12:33
    Pat-11:33
    Thanks to all who did today’s wod. Great energy and effort in the gym today!

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