November 6, 2020

SWODSplit Jerks (Add 5 pounds to your previous 1-rep max before taking percentages)5@65%5@75%5+@85%WODAMRAP 15:40 Double Unders20 Dumbbell Hang Clean & Jerks (50/35)40 Double Unders20/15 Calorie Row10:30 BootcampIn groups of 3, station 1 and 2 rotate when station 2 has completed rowing 200m and they switch back and forth while rowing increases for 12 minutes.Stay at station 3 for 12 minutes.After 12 minutes, station 1 rotates to stations 2, 2 to 3 and 3 to 1.Station 1: Weights- reps are 10,8,6,4,2 Go through each movement, start where you left off after you row DB thrusters Burpees Jumping lunges Sprinter sit-upsStation 2: Row 200m 500m 800mStation 3: Bike intervals 1 min at base pace 1 min. at push pace 30 sec at all-out paceRepeat for 12 minute station

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