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  • Coach Rob

WOD for Saturday 181006


170512

4:00 AMRAP 27 pull-ups 27 ring dips 27 wall Ball 20# 1:00 rest 4:00 AMRAP 21 pull-ups 21 ohs 50% body weight 21 wall Ball Rest 1:00 4:00 AMRAP 15 pull-ups 15 ring dips 15 wall Ball 1:00 rest 4:00 AMRAP 9 pull ups 9 ohs 9 wall Ball 


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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

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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