Changin' Up

Today will be an unusual REST DAY...
We begin the TEAM Series WOD's over the next few days...

Shawn Brehm & I will compete in the Masters Catagory... (45-49)...

Did still do warm-up with the crew and then got to coach and motivate them thru this baby...

Warm Up
EMOM x 12:
1 = 40s Bike
2 = 4 Slow Russian BB Makers
3 = 40s Bike
4 = 5 Good AM's + 5 Elbows + 5 Strict Press
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3 Rnds (w/ BB)
3 Strict Press
3 Pausing Push Press
3 Push Jerks
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Warm-Up for Power Clean & Jerks...
Work to a weight (or slightly higher) than you will be at for the WOD...
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GWEN
15-12-9
Unbroken Power Clean & Jerks
~ MUST be touch-and-go from floor... NO RESTING... You can take breaks/breaths at top, in front rack, or while holding bar at the waist (body under tension)...but if you pause (even slightly) then it is a no rep for the round...try again...
The intensity here is the cycling...if this is your first time, better to guess 10-20# lighter than heavier...
As a guide, or general rule...we will go with a continuous running clock...
Begin the 15 at 0:00, 12 at the 5:00 & the final 9 at the 10:00 mark...
If you feel like going quicker...go for it, but try not to take longer than that...

A.Johns ~ 75#
Daliege ~ 115#
Schutz ~ 115#
Ladick ~ 95#
I will praise You, Lord all the days of my life!