Skill:
Every 90 Seconds for 10 Rounds (15 minutes, but just use interval timer)
2 Power Cleans + 15 Double Unders sub Singles
Every other round, increase weight
RX weights: 135#/95#, 155#/115#, 175#/125#, 185#/135#, 205#/145#
**Allow 5 minutes for technique work and 5 minutes for weight setup**
WOD:
AMRAP 8 minutes
2 Rope Climbs 6 Rope Up/Knee Raise/Down 20 Ring Rows
12 Goblet Lunges total 70#/53#
24 Russian Twists total 45#/25#
Score: Highest PC Weight/Rounds + Reps
Every 90 Seconds for 10 Rounds (15 minutes, but just use interval timer)
2 Power Cleans + 15 Double Unders sub Singles
Every other round, increase weight
RX weights: 135#/95#, 155#/115#, 175#/125#, 185#/135#, 205#/145#
**Allow 5 minutes for technique work and 5 minutes for weight setup**
WOD:
AMRAP 8 minutes
2 Rope Climbs 6 Rope Up/Knee Raise/Down 20 Ring Rows
12 Goblet Lunges total 70#/53#
24 Russian Twists total 45#/25#
Score: Highest PC Weight/Rounds + Reps
What a weekend! Congratulations to Jesse on completing the Ironman 70.3 Miami. You made it look like a breeze!
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And congratulations to Justin on getting married; now off to the honeymoon in China!
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