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  • Writer's pictureCoach Rob

WOD for Monday 190422


DESTINY’S CHILD

15-12-9: Power Snatch (95/65) Box Jump Overs (30"/24") Directly into... 15-12-9: Overhead Squats (95/65) Barbell-Facing Burpees 

STRENGTH

Pausing Back Squats


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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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