CFD – Stroke rate on the rower

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Strength
Four sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 90 seconds
Weighted Pull-Up x 4-6 reps @ 21X0
Rest 90 seconds
WOD
Three rounds for time of:
45/30 Shoulder to Overhead x 20 reps
Row 500 Meters

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