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Friday

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go workoutWOD:
A. Row skill work:
https://www.youtube.com/watch?v=iax91hM0aA8
B. 5000m Row with stroke rate changing 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
1000 meters @ 26 spm
1000 meters @ 22 spm
1000 meters @ 26 spm
and 1000 meters @ 22 spm

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