Jan 22, 2012

Posted: January 22, 2012 in Virtual Team, WOD

Team Total168,770

Sorry, forgot to post yesterday’s workout. We had a great workout at the box though.

CrossFit Endurance

2k Time Trial – All out effort.

Concept2 – Short WOD

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

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

 

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