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  • Coach Rob

WOD for Saturday 190622


Are you calm and relaxed when you are jumping rope?                     Stewart is 

THE AMAZING GRACE - 75 Clean and Jerks

0-2:00 - Buy-In of

  9 - Wall Balls

  7/5 Cal Row

Max Clean and Jerk in time remaining 2:00-3:00 - Rest 3:00-5:00 - Buy-In of

  9 - Wall Balls   7/5 Cal Row Max Clean and Jerk in time remaining 5:00-6:00 - Rest 6:00-8:00 - Buy-In of 

  9 - Wall Balls   7/5 Cal Row Max Clean and Jerk in time remaining 8:00-9:00 - Rest 9:00-12:00 - Buy-In of 

  9 - Wall Balls   7/5 Cal Row Max Clean and Jerk in time remaining 

**adjust volume of buy-in so buy-in is complete at 1:00 of the interval 

**work until 75 C&J are complete or until time cap is reached 

**For any clean and jerks remaining at the 12:00 time cap, add :01s to the total time 

Wall Balls - 30# for men, 20# for women

C&J weight - 135/95 (stimulus = 20+ when fresh)


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