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Friday

27
Nov

Friday

10am and 4:15pm ONLYstrength and growth

WOD:
A. Back squat 5×3 @ 83-85% of your 3rm from week 1.
*For some 85% maybe too much depending on how the warmup sets go, if so, shoot for 83%.
B. 12 min amrap
500 m row, 5 clean and jerks 135# 75#
400 m row, 4 clean and jerks 155# 95#
300 m row, 3 clean and jerks 185# 115#
200 m row, max clean and jerks 205# 135#
2 person teams, one partner rows 500m. while other completes 5 cj.
Then they switch spots.. continuing the same process all the way through the 200m.
Then partners share work for max clean and jerks at heaviest load.