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Wednesday, May 3

This is a good opportunity to practice managing breathing/pacing. 500m Row splits should remain consistent. Break other work however necessary. Set a goal to complete SDHP/Box Jumps in a certain amount of time or certain rep scheme. Most of the time in this workout will be spent on the rower so this workout is more aerobic in nature.

STRENGTH
Close Grip Chin-ups:
5 x 5. Rest 90s-2:00

Options:
– Partner Assisted
– Bodyweight
– Add additional weight.
– Supinated Grip
– All 5 sets should be “work” sets so peform 2-3 warm-up sets.

WOD
AMRAP 20:
Row 500 Meters
15 SDHP (53, 35)
15 Box Jumps w. step down (24, 20)

Rx+:(Add in 3/2 Ring Muscle-ups per round in addition to the other 3 movements)
L2: (45, 25) (20, 15)
L1: (35, 25) (20, 15 Step-ups)

Extra Credit
DB California Presses: 3 x 15. Rest 30s.

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