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  • Writer's pictureCoach Rob

WOD for Friday 190118


SEA LEGS

In a 15:00 Time Cap: 2 Rounds: 30/24 Calorie Row 25 Box Jump Overs (24"/20") 20 Front Squats (135/95)* 

Time Remaining in the 15:00 Cap: Build to a 1RM: 1 Squat Clean 1 Hang Squat Clean 1 Jerk 

*Front Squat weight should be something you can Squat 21+ times without stopping when fresh.  Most should scale this weight...if you need to break it into more than 2 sets during the WOD, the weight is too heavy. 


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