Deload recovery
Row 3000m (85% - splits averaged 2:06) come off the rower every 500m and complete one of the following:
20 Wall Balls
12 Burpees to 45# plate
9 pull ups
3 Wall Walks
10 Hand Release Push Ups
20 Walking Lunges with 10# plate overhead
Forgot to start the clock and not sure how long it took.
750m Swim (felt great to get in the pool today and then 10 minutes in the whirlpool. I need to do this more often.)
Rogue Fitness
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