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  • Coach Rob

WOD for Monday 210315


Welcome to the Ides of March.


Reminder: Open scores must be entered before 6 p.m. Monday. Do it! If you don't know how, ask a coach...or feel free to call me. 801-885-2674 I/We are all happy to help!


We have a great week of workouts in front of us! For those that need to do or redo the Open WOD Monday, please let the coach know as soon as you get to class and we will accommodate you.


BI-WEEKLY

4 Rounds for Time

10 Burpee Chest-to-Bar Pull-Ups

20 Hang Power Snatches 75/55

30/24 Calorie Row or 21/15 Echo Bike

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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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