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Rowing Capacity

Metcon (No Measure)

6 sets of:

250m @pace 3 (fast)

250m @pace 1 (recover)

then

4 sets of:

250m @pace 2 (moderate)

250m @pace 1 (recover)
5k total of rowing, no rest

Core

Metcon (No Measure)

Not For Time:

20-15-10

GHD/T2B

:20-:15-:10

L-Sit
rest after L-Sit