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Monday WOD 29-7-19

July 28th, 2019

Monday WOD 29-7-19

5 sets of:

1 Push Press + 1 Push Jerk + 2 Split Jerks

Build up to a max for the day.

And then:

4 rounds, each for time of:
Assault Bike, 25/20 cal
Row, 25/20 cal
Start a new round every 5 minutes.

[COMPETITION TRAINING]

[A] Hang Power Snatch
3-3-3-3-3-3-3

[B] Snatch Pulls
5-5-5-5

[Rowing Conditioning]

20 minutes with bursts

Row a single 20 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to your previous pace.

Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod

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