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Thursday, 1/12/17

11
Jan

Thursday, 1/12/17

Rest/Recovery/Make-up Day

Aerobic Endurance: (This will be on a first come first serve basis. When a rower opens up, jump on and go to work)
Row 5000m

Notes
(a) Ascending pace every 1000m
(b) Open with 70% effort and gradually build step-wise each 1000m
(c) Finish on a 1000m pace at 90-95% effort

B) Skills and Drills:
Not for time
15 GHD situps
5 Rope climbs
12 GHD situps
4 Rope climbs
9 GHD situps
3 Rope climbs