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  • Writer's pictureCoach Rob
    • Mar 28, 2019
    • 1 min read

WOD for Friday 190329


MACHO MILE 

4 Rounds: 400 Meter Run 3 Rounds of “Macho Man” (135/95) (1 Round of "Macho Man": 3 Power Cleans + 3 Front Squats + 3 Push Jerks) 


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BIG BIRD AMRAP 10 Minutes 5 L Pull-ups OR 5 Pull-ups + 5 Knee-ups 3 Wall -Ups OR 25ft Handstand Walk Strength Power Snatch

SESAME STREET 25/20 Calorie Echo Bike OR 500/400m Row -into- 42-30-18 Wall Balls (20/14) V Ups OR GHD Sit-ups -into- 25/20 Calorie Echo Bike OR 500/400m Row Strength Deep in the hole Front Squats

Western Kentucky Teams of 2 4 rounds 400m run together 8-6-4-2 rope climbs 3 rounds 30 Wallballs 30/20 30 clean and jerks 135/95 2 rounds 40 cal bike 40 GHD 40 Pull-ups

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