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Wednesday- A.M. High Skill High Weight Tester  P.M. Easy Aerobic + Skill

A.M.

20 min @ 70-80% MAS Ski

20 min @ 70-80% MAS Row

20 min @ 70-80% MAS Bike

Ski: 4836m, 2:04.0 avg/ 500m

Row: 5234m, 1:54.6 avg/500m

Bike: 12.22km, (256 cals) 288 avg watts 

P.M.

3 Legless Rope Climbs, 15ft.

21 Box Jump Overs, 24/20

10 Shoulder to Overhead, 205/125

2 Legless Rope Climbs, 15 ftt.

15 Box Jump Overs, 24/20

10 Shoulder to Overhead, 205/125

1 Legless Rope Climb, 15 ft.

9 Box Jump Overs, 24/20

10 Shoulder to Overhead, 205/125

6:09. Did the jerks on a mat in da backyard. Definitely added a challenge there. 👍ha

+

A. Front Squat, 3, 2, 1, 3, 2, 1 reps, rest 2-3 min **second wave heavier than first

355, 370, 385

365, 380, 395(x)