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  • Coach Rob
    • Mar 20, 2019
    • 1 min read

WOD for Wednesday 190320


FRUITBAT

3 AMRAPS - Rest 2:00 between rounds

AMRAP #1 - 2:00, AMRAP #2 - 3:00, AMRAP #3 - 4:00

10 Push-ups

40 Lateral Bar Hops

10 Pull-ups

10 Ring Dips

STRENGTH

On the :30s X 10 - 2 Deadlifts

Sets 1-2, at 0:00 and 0:30 - 63% of 1RM

Sets 3-4, at 1:00 and 1:30 - 66%

Sets 5-6, at 2:00 and 2:30 - 69%

Sets 7-8, at 3:00 and 3:30 - 72%

Sets 9-10, at 4:00 and 4:30 - 75%


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