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  • Writer's pictureCoach Rob
    • Aug 12, 2018
    • 1 min read

WOD for Monday 180813


COUNTRY MILE For Time: 1 Mile Run or 2000M Row 50 Wallballs (20/14)  40 Box Jumps (24/20) 30 Barbell-Facing Burpees OTB 20 Power Snatches (135/95) 

Strength

Power Snatch


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BIG BIRD AMRAP 10 Minutes 5 L Pull-ups OR 5 Pull-ups + 5 Knee-ups 3 Wall -Ups OR 25ft Handstand Walk Strength Power Snatch

SESAME STREET 25/20 Calorie Echo Bike OR 500/400m Row -into- 42-30-18 Wall Balls (20/14) V Ups OR GHD Sit-ups -into- 25/20 Calorie Echo Bike OR 500/400m Row Strength Deep in the hole Front Squats

Western Kentucky Teams of 2 4 rounds 400m run together 8-6-4-2 rope climbs 3 rounds 30 Wallballs 30/20 30 clean and jerks 135/95 2 rounds 40 cal bike 40 GHD 40 Pull-ups

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