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WOD

“Wiped Clean” (Time)

“Wiped Clean”

Every 4 Minutes x 5 Rounds:

30 Air Squats

15/12 Calorie Assault Bike

7 Clean and Jerks

Subs:

300m Run, 15/12 Ski Erg or

20/15 Row

*Score is slowest round

RX+-115/85#

RX -95/65#

50-59-65/45#

60+ -45/35#, 12/10 Cal

Basics-10 Air Squats, 10 Cal, 10 CJ with, PVC/BB
DESCRIPTION

* In this interval workout, we’ll complete the 3 listed movements for time and then rest with whatever time remains in the 4-minute window

* New rounds begin every 4 minutes [0-4-8-12-16]

* Record your times for each round, as your final score will be the slowest of the 5 efforts

* These rounds ideally take 3 minutes or less to complete, allowing for at least 1 minute to recover between

AIR SQUATS

* Choose a rep number that takes about 1 minute to complete

* Ensure we’re meeting the full range of motion during this faster movement

CLEAN AND JERKS

* Choose a light-moderate weight that you can complete for 15+ reps unbroken when fresh

* Within the workout, we’re looking for touch-and-go sets or very fast singles

* This station should be cleared in less than 1 minute

CALORIES

* Like the other two movements, this station should take around 1 minute to complete