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.
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