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  • Writer's pictureCoach Rob

WOD for Friday 231201

Reminder... those competing Saturday need to be warmed up and ready to go by 8 am sharp. The first WOD briefing will begin at that time.


Even if you are not competing, you are invited to come have fun with us. Some mini challenges will be available to participate in if you desire to do something that is not a full WOD, or if you cannot stay for the entire time.



I LOVE ROCK AND ROLL

AMRAP 15 Minutes

20 Deadlift (115/80)

50 Double Unders

100ft Walking Lunge

50 Double Unders

10 Hang Cleans (115/80)


Strength

2 Power Clean + 2 Split Jerk @ 60% 1RM Power Clean

2 Power Clean + 2 Split Jerk @ 65% 1RM Power Clean

2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean

2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean

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