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NOTE: The Fitness Center will be closed tomorrow in observance of Veterans Day.  Please plan accordingly

Warmup:

15 Cal Row

Jog 30’ and back x3

High knees 30’

Butt kickers 30’

Backwards lunge 30’

Side lunge 30’

Inchworm 30’

4 Min of jump rope practice

WOD:

With a running clock:

0:00-12:00 – Run 1 Mile

12:00-20:00 – 300 Double Unders

20:00-26:00 – 100/75 Cal Row

 

If no rower – Sumo Deadlift High Pull (95/65) – 1 Rep per Cal

Some longer cardio pieces for your enjoyment today.  If you finish one piece under the time limit, use the remaining time as rest (ex. I finish my mile run in 9 min, I rest until the clock gets to 12:00, then I start my double unders).  If you are not able to finish a particular part in its given time cap, once the time cap hits, go directly to the next piece regardless of where you end

Video courtesy of WODStar.  If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close.

 

Scaling Options:

DUs -> 600 Single Unders

 

If doing SDHP, bar weight -> 75/55 -> as needed

 

Cool Down:

Calf Stretch – 1 Min per leg

 

Roll out hamstrings and low back

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