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  • Coach Rob

WOD for Thursday 191017


Pre-Game 5:00 Row: Minutes 1+2 - Light Pace Minutes 3+4 - Moderate Pace Minute 5 - 85% Pace 2 Rounds: 5 Pausing Overhead Squats 75/55 250m Light Row/300M Run 5 Thrusters 75/55 20 AbMat Sit-Ups 2 Rounds of :30s at each station: Superman Rocks  Hollow Rocks  Overhead Circles Glute Bridges  5:00 Row: Minutes 1+2 - Light Pace Minutes 3+4 - Moderate Pace Minute 5 - 85% Pace 


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