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  • Coach Rob

WOD for Wednesday  180321


What better way to welcome the season than to start it off with a good Tabata! 

For max reps at each station: Tabata Ring Dips Rest 1 minute Tabata Sit-ups  Rest 1 minute Tabata Seated Shoulder Presses 75/65 Rest 1 minute Tabata jumping back squats 75/65 

BTW...The last WOD for this year’s Crossfit Open will be announced soon.  Friday night starting at 4:30 and ending at 7:30 we will be having a Friday Night Lights Open WOD!  Invite your friends and family to come watch you dominate Castro’s last WOD of the season!   

There will be sweat, music, people swearing under their breath, people taking the WOD too seriously (Rob), black mats, good times with great people and of course Wall Balls and Thrusters! (yeah, Dave and I talk)(and yeah, we are on a 1st name basis...didn’t you see the Christmas card he sent)

Come, do the WOD, or just hang out and cheer others on!  I hope to see everyone there! 

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BMW 75 Double Unders 15 Front Squats (155/105) 150 Double Unders 15 Front Squats (155/105) 75 Double Unders STRENGTH Push Jerk

VOLKSWAGEN 12 minute EMOM 200/175m Row -rest 1 minute- 6 Minute EMOM 6 Power Snatches (135/95) -rest 1 minute- 6 Minute EMOM 6 Power Clean and Jerks (135/95) STRENGTH Accessory Work

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