Workout for 4/11/2017

Monostructural Conditioning, Long-Duration

CrossFit Games Triple Three:
 For time,
 3000-meter row
 300 double-unders
 3-mile run

Three levels of the wod:
 Triple One (1000/100/1)
 Triple Two (2000/200/2)
 Triple Three (3000/300/3)

After-Hour Accessory Exercise, Upper & Lower Back Position

Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Good mornings w/ bent knee, 3 sets of 12-15.

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After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before
Tighten those running shoes and get a jump rope.