January 23, 2014

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Happy Birthday Sean H!

CrossFit/Competitor
REST DAY

CrossFit 101
WOD: 4 Rounds for Time
Row 500m
*Rest 3 Minutes Between Rows

CrossFit Endurance
Fartlek Training

Warm-Up:  Rowling (5 rounds) and Running/Strength Drills

WOD: For Time
Fartlek Row 2 x 1000,
Fartlek Run 2 miles