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  • Coach Rob

WOD for Friday 210205




X-FACTOR

5 Rounds For Time (18:00 Time Cap):

12 Burpee Box Jump Overs (24"/20")

9 Bar Muscle-Ups

X Clean and Jerks


Round 1 - 15 Clean and Jerks 135 / 95 lb

Round 2 - 12 Clean and Jerks 155 / 105 lb

Round 3 - 9 Clean and Jerks 185 / 135 lb

Round 4 - 6 Clean and Jerks 225 / 155 lb

Round 5 - 3 Clean and Jerks 275 / 185 lb


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8:30 CLASS BARBECUE SAUCE 1200/1000m Row 10Bar Muscle-Ups OR 20 Ring Rows 60 GHD Sit-Ups OR 90AbMAt Sit-Ups 20 Clean & Jerk 135/95 30 HSPU 60 Deadlift 225/165 30 HSPU 20 C&J 60 GHD OR 150 AbMAt Sit-up

BMW 75 Double Unders 15 Front Squats (155/105) 150 Double Unders 15 Front Squats (155/105) 75 Double Unders STRENGTH Push Jerk

VOLKSWAGEN 12 minute EMOM 200/175m Row -rest 1 minute- 6 Minute EMOM 6 Power Snatches (135/95) -rest 1 minute- 6 Minute EMOM 6 Power Clean and Jerks (135/95) STRENGTH Accessory Work

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