• Coach Rob

WOD for Saturday 201010

8:30 Session

Sweep Streeter - 20 min AMRAP

9-12-15-18...adding 3 reps per round until time expires

Front Squats (135/95)

200m Run

CTB Pull-Ups

200m Run

6:30 Comp

Fly In Your Soup

In Teams of 3

Echo Bike 600/480 cal or 20,000/16,000m Row

*One member bikes, one member rests and one

member completes a round of the following:

3 Power Snatches 155/105

4 Overhead Squats

5 Bar Muscle-Ups

*when one member completes a round all members move to next station

*score is time to complete bike/row and rounds plus reps completed

The rest is a surprise!

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WOD for Friday 210305

ONE AT A TIME 1 Round for Time: 30 Burpee Box Jump Overs (24"/20") 30 Power Clean and Jerks 155/105 lb 30 Burpee Box Jump Overs (24"/20")

777 Auto Mall Drive, Suite 110, American Fork, UT 84003, USA


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