Rode to work: 9.7 miles 45 mins...lots of intersections and waiting at stop lights, gotta find a way around some of those. Rode on my new double speed cervelo(ss wheel in the rear, functioning front der and double crankset in the front).
walk to the gym, then:
row 1:30/on 1:00/0ff, 1:oo on/:45 off, 1:00 on/30 off, :45 on/:30 off, :45 on/:15 off, :30 on/:15off, :30 on done.
5 rds:
8x 70# hang cleans and pp
mini leg blaster
125m row sprint
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