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Friyeahhhh 06072023

Warmup


Strength

Split jerk

3-3-2-2-1-1-1


RX

For time:

800/1000 meter row

then,

5 rounds:

25 pull-ups

7 push jerks (95/135 lb)

SCORE: 

TOTAL TIME


INTERMEDIATE

For time:

800/1000 meter row-

then,

5 rounds:

15 pull-ups

7 push jerks (75/115 lb)

SCORE: 

TOTAL TIME


BEGINNER

For time:

800/1000 meter row-

then,

5 rounds:

10 jumping pull-ups

7 push jerks (55/75 lb)


Rowing substitutions:


1) Run: 800-m


2) C2 bike: 1,600/2,000-m


3) Assault bike: 1,750/2,500-m


4) Echo bike: 1,750/2,500-m


5) SkiErg: 800/1,000-m

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