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  • Coach Rob

WOD for Friday 220128

OPEN 20.4 For time: 30 box jumps, 24/20 in. 15 clean and jerks, 95/65 lb. 30 box jumps 15 clean and jerks, 135/85 lb 30 box jumps 10 clean and jerks, 185/115 lb. 30 single-leg squats 10 clean and jerks, 225/145 lb. 30 single-leg squats 5 clean and jerks, 275/175 lb. 30 single-leg squats 5 clean and jerks, 315/205 lb.

Time cap: 20 minutes

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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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