In case you missed it, we detailed Open Gym 2.0 in this post. Check it out, then get down on it during the rest of July.
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A. Warm-Up:
Rowing Games – Darts or Fish!

B. MWOD:
At some point during the hour, I want you to complete one of the following:
1) 30 hanging shoulder elevation/ depression
2) 2 min couch stretch on each side
3) Mobilize whatever else feels tight

C. WOD:
2 x 2k row
(Perform a max effort 2k row. Rest as needed before performing a second, max effort 2k row)

D. Post-WOD Recovery:
Quad Smash – 2min ea side