Wednesday: 02.17 30:00 Assault Bike @ Z1, off every 5:00 for 8 fast alternating box step-up/step-downs @ 24 + 20 double-unders (:35) Finished with 9 miles, 230+ calories, held the heart rate around 130, and spun along at 225ish watts, tried to focus on breathing and flushing the system today... + 15:00 mobility work of choice - focused on the shoulders and hips 8 days to #gotime #crosfitopen2016 #crossfit #crossfitmasters #rtg16

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