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Thursday WOD 10-10-19

October 9th, 2019

Thursday WOD 10-10-19

Split Jerk
1-1-1-1-1-1-1-1-1-1-1

[COMPETITION TRAINING]
[B] Back Squat
3-3-3-3

[C] 3 rounds
50 Double Unders
Max unbroken Muscle Ups
rest 1 min

[Rowing Conditioning]

5000m with rate changes every 1000m: 26-24-22-24-26

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm.

Thank You:https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod

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