10.21.2024

 WOD
"Paint the Town Red"
Every 3 minutes, for 24 minutes (8 sets) of:
12/10 Calorie Echo Bike (55+: 10/8 Calorie) or 15/12 cals row
*Power Clean & Jerk

Sets 1-2: 10 Power Clean & Jerks @ 50% of 1-RM
Sets 3-4: 7 Power Clean & Jerks @ 60% of 1-RM
Sets 5-6: 4 Power Clean & Jerks @ 70% of 1-RM
Sets 7-8: 2 Power Clean & Jerks @ 70-80% of 1-RM

Then, once recovered, complete:

Three sets of:
Power Clean & Jerk x 1 @ 85% of 1-RM
Rest 90 seconds