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  • Coach Rob

WOD for Wednesday 180502


Which Way Is Up?

3 Rounds for total reps (PC+BBJO)

In a 5:00 Window… 600M Row Buy-In

followed by AMRAP: 12 Power Cleans (95/65) 4 Burpee Box Jump Overs (24/20)

Rest 5:00

NO DROPPING OF BARBELLS

Strength is Power Clean and Jerk Skill


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8:30 CLASS BARBECUE SAUCE 1200/1000m Row 10Bar Muscle-Ups OR 20 Ring Rows 60 GHD Sit-Ups OR 90AbMAt Sit-Ups 20 Clean & Jerk 135/95 30 HSPU 60 Deadlift 225/165 30 HSPU 20 C&J 60 GHD OR 150 AbMAt Sit-up

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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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