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Wednesday 9/14 WoD

13
Sep

Wednesday 9/14 WoD

PLEASE JOIN US FOR THE RP CHALLENGE Q&A IS THIS EVENING AT 6:30PM.

The RP Fall Challenge will officially kick off on Saturday, 9/24 with weigh-ins at 8:30am
This session will run from 6:30-7:30pm and we will discuss the basics of Renaissance Prioritization and how we will run the challenge.
For those experienced RPers that are participating, please come/stay for the first 30min where we will go over the team aspect.  At 7pm we will dive in to the actual ‘science’ and RP templates.


STRENGTH:
Press 8RM, then 90% for 3×8
(TIMECAP: 15:00)

Notes
Full stop at the bottom of each rep, no bouncing off the shoulders.

CONDITIONING:
5 Rounds For Time:
3 Rope Climbs, 15′ Ascent
15 Calories Assault Bike OR Row
(TIMECAP: 16:00, TARGET INTENSITY: 9)

Advanced athletes can perform Legless Rope Climbs

SCALING GUIDE
– Rope Climbs:  Either a) Partial Rope Climb (half way up) or b) Laying Rope Pulls
– Assault Bike/Row:  Reduce to 10cals

EXTRA WORK: 

1) 3 Mile Progression Run
Mile 1 @ 6
Mile 2 @ 7
Mile 3 @ 8

 

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