Wednesday: 12.09 15 sets: :30 @assaultairbike @ 90% aerobic (500-600 watts) :30 Assault Bike @ 50%(sub 200 watts) 202 calories total + 10:00 steady: alternating Turkish get-ups, moderate 32 with the #44 + 15:00 mobility work of choice - worked on those shoulders today... #crossfit #crossfitmasters #rtg16 #activerecovery

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