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  • Coach Rob

WOD’s for Saturday 171216


Comp WOD

4 Rounds: 

:20s Max Kipping Deficit HSPU (4.5″/3″) :40s Rest

Rest 1:00

4 Rounds: :20s Max Kipping Deficit HSPU (4.5″/3″) :40s Rest 

Regular WOD

Kodiak  Butter

20 Ring Dips

30 Mountain Climbers

2 Bear Complex

   (1 Power Clean + 1 Front Squat + 1 Push Jerk + 

    1 Back Squat + 1 BTN Thruster) 135/105

16 Ring Dips

30 Mountain Climbers 2 Bear Complex 

12 Ring Dips

30 Mountain Climbers 2 Bear Complex 

8 Ring Dips 

30 Mountain Climbers 2 Bear Complex 

4 Ring Dips

30 Mountain Climbers 2 Bear Complex 


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