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Wednesday 04032024

Strength

Split jerk

3 reps x 4 sets at 70-80%

2 reps x 3 sets at 80-90%

1 rep x 2 sets at 90%+

– Rest as needed between sets.


WOD

RX

3 rounds for time:

25 TOES TO BAR

1,200/1,500-m C2 Bike

SCORE: 

TOTAL TIME


Level 2

3 rounds for time:

15 TOES TO BAR

1,200/1,500-m C2 Bike

SCORE: 

TOTAL TIME


Level 3

3 rounds for time:

15 hanging knee raises

1200/1500 m c2 bike



SUBS

C2 Bike substitutions |

600/750-meter row,

1,300/1,850-meter Assault or Echo Bike,

600/750-meter Ski-erg

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