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  • Coach Rob
    • Mar 17, 2018
    • 1 min read

WOD for Saturday 180317


Nicole getting after 18.4 with Skyler making the calls.

Choices are in order Saturday

If you haven’t done 18.4 that would be assignment #1 

If you are redoing 18.4 Monday, today is practice of the movements

If you haven’t done the baseline WOD in the past 3 months and you aren’t doing 18.4 stuff, the baseline will be your first fall-back

Baseline

For time complete:

500 M Row

40 Air Squats

30 Sit-ups

30 Push-ups

10 Pull-ups

If you’ve done baseline recently, you have done 18.4 and aren’t going to redo it, here is your fun for the day:

3:00 AMRAP

 5 Pull-ups 

 10 Push-ups

 15 Sit-ups

Rest 3:00

3:00 AMRAP

 5 Ring Dips

 10 Split Jumps

 15 Russian Twists

Rest 3:00

3:00 AMRAP

 5 Pull-ups

 10 Push-ups

 15 Sit-ups

Rest 3:00

3:00 AMRAP

 5 Ring Dips

 10 Split Jumps

 15 Russian Twists


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