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  • Writer's pictureCoach Rob
    • Jul 30, 2019
    • 1 min read

WOD for Wednesday 190731


NINJA TURTLE

5 Rounds

Every 4 Minutes: 3/2 Bar Muscle-ups 6 Toes to Bar 9 Deadlifts (225/155) 15/12 Calorie Row 

STRENGTH

Tempo Deadlifts (performed at % of 1RM Clean weight)

7 sets of 1 rep, 7 sec ascent, 7 sec descent

Set 1: 40% Set 2: 45% Set 3: 50% Set 4: 55% Sets 5-7: 60% 


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