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12/6/17 Open Gym

Today may be anything you like, the wod, a skill, strength etc.  Reminder-  If you are making up your strength work, please meet up with a lifting partner.  


Warm Up-  

 5-10 minutes of mobility work on legs and hips 



10 x 100m w/ 1′ rest between

5000m with rate changes every 1000m: 22-26-22-26-22



Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm (strokes per minute- dont worry its on the monitor) , 1000 meters @ 26




CASH OUT- Roll and Smash