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  • Writer's pictureCoach Rob

WOD for Friday 240607



Dumbbell Bench Press (50s/35s) or Hand Release Push-ups

Chest to Bar Pull Ups



Dumbbell Bench Press (50s/35s) or Hand Release Push-ups


Bar Muscle Ups (Burpee Pull Up)


3 Sets

30 Weighted AbMat or 20 Weighted GHD Sit-ups 20/14# Wallball

45 Hanging Knee Raises

60 Flutter Kicks

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