WHERE: The Armory
WHEN: 0600(?), 1130 and 1700
WHAT:

DWOD
For Time:
1000m Row
50 Barbell Jumps Squats
30 each arm Renegade Row (M=35/F=20)

SWOD
Apprentice/Craftsman:
Press 3 reps @70% of 1RM
Press 3 reps @80% of 1RM
Press 3 reps+ @90% of 1RM

Expert: Clean 5×3

Elite: Clean Deadlift+High Hang Muscle
Clean+Front Squat+Push Press
3×10ea AHAP
3 Position Clean (Floor, Knee, & High Hang) 3ea@50% 3ea@55% 3×3@60%

EWOD:

3×3 min intervals w/3min recovery between intervals.

Objective is to hold the Highest AVE. pace for Run and Swim….Bike and C2, Highest AVE. Watts

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