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  • Writer's pictureCoach Rob

WOD for Thursday 190221


3 rounds:

2:00 Light Bike, Row or Run

3 Strict Pull-Ups

6 Push-ups

9 KB Swings 24/20

12 Air Squats 

15 AbMat Sit-ups

Directly into:

3 Rounds:

2:00 Light Bike, Row or ski 

3 Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

*Barbell load should be between 45-50% 1RM 



Extended Coach led mobility or optional skill practice

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