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  • Writer's pictureCoach Rob

WOD for Friday 180713


Superstitious, are ya?

“Doce”  AMRAP 4: 27 Calorie Row 21 Power Cleans (155/105) 15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:00 27 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) 

***3 separate scores to report- # of reps at what weight for each 4:00 working portion of the WOD

***Stimulus notes 

  -totals per round should remain the same or greater as the workout progresses

  -weight for 1st round should be something the athlete can complete 15+ unbroken when fresh

   2nd round weight - 20+ when fresh

   3rd round weight - 25+ when fresh

Strength / Skill

     Power Cleans


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