Skill:
Bench 3x3 @90%
THEN one set of max reps at 75%
2 minutes to setup/find partners
6 minutes to warm up to 90%
15 minutes to finish 3x3 and max reps
WOD:
10-9-8-7-6-5-4-3-2-1
Power cleans 135#/95#
Burpees
**1 Rope Climb after each ODD round** (sub 10 difficult ring rows)
18 min time cap
Score: bench weight/# max reps bench/time or uncompleted reps added to time
Sometimes you have to get hyped...
...even for the warmup!
Jonathan is back in town and ready to squat.
Bench 3x3 @90%
THEN one set of max reps at 75%
2 minutes to setup/find partners
6 minutes to warm up to 90%
15 minutes to finish 3x3 and max reps
WOD:
10-9-8-7-6-5-4-3-2-1
Power cleans 135#/95#
Burpees
**1 Rope Climb after each ODD round** (sub 10 difficult ring rows)
18 min time cap
Score: bench weight/# max reps bench/time or uncompleted reps added to time
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