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6 rounds
0:25 row max cals
1min rest
14,14,15,15,14,14
2 rft:
75 wallball 20
50 cal rogue bike
25 c2b
Time: 20:03
Goal was sub 20. I beat Adam by 1 sec. Caught gim on 2nd bike.
1st round: wb as 40-35, bike at 60 rpm/257 watts in 4:16, c2b as 10-10-5 in 8:52 total.
2nd round: wb as all 10s then 5, bike at 58rpm/237 watts in 4:35, c2b as 10-5-5-5.
Back Squat
5x5 at 72.5%
225
15min amrap
3 rope climbs
6 squat cleans 185
9 box jump overs 30"
R: 4+2 cleans
Cleans were quick singles all the rest was Unbroken. I felt good with my transitions on clean's they were not too long but I could be faster.
Conditioning
"Hot Air"
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches 135
I modified the snatches to 14 slamball 30# cuz my wrist is tweaked.
R1: 1:58
R2: 1:55
R3: 1:53
R4: 1:52
R5: 1:46
