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  • Writer's pictureCoach Rob

WOD for Friday 230428

**Choice today of partner style or individual **

MAHI-MAHI

Partner Version

5 rounds (10/team)

15/12 Calorie Echo Bike or 21/17 Calorie Row

15 GHD Sit Ups or 25 AbMat Sit Ups

-then-

100 Dumbbell Snatch (50/35) (split)

-then-

5 rounds (10/team)

15/12 Calorie Echo Bike or 21/17 Calorie Row

10 Burpee Pull Ups

-then-

100 Strict handstand Push Ups (split)


*Both partners working on opposite movements during 5 round couplets at the same time. Each partner completed all reps for each of the 5 rounds.


Individual Version:

5 rounds

15/12 Calorie Echo Bike or 21/17 Calorie Row

15 GHD Sit Ups or 25 AbMat Sit Ups

-then-

50 Dumbbell Snatch (50/35)

-then-

5 rounds

15/12 Calorie Echo Bike or 21/17 Calorie Row

10 Burpee Pull Ups

-then-

50 Strict handstand Push Ups


STRENGTH

Power Snatches

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