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  • Writer's pictureCoach Rob

WOD for Wednesday 190313

A longer effort today!  Steady concentrated efforts...


On the 0:00... Part 1 1 Round: 50/40 Calorie Row 30 DB Power Snatches (70/50) 15/10 Bar Muscle-Ups 

On the 15:00... Part #2 2 Rounds: 25 Box Jump Overs (30"/24") 150' Farmers Carry (75% body wt., KB or DB) 5 Rope Climbs (15') 

On the 30:00...Part #3

3 Rounds: 20 x 10m Shuttles 20 Toes to Bar 20/16 Calorie Row 

*report a time for each part; if not finished by 12:00 through 1st two efforts, report reps completed.  

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