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  • Coach Rob

WOD for Saturday 210807


8:30AM class


BAD MISTAKES

Teams of 2 - 5 rounds each - I go, you go

25/20 Echo Bike

20 GHD Sit-ups/30 ABMAT sit-ups

5 Bag over Box 100/40 + Burpee Box Get

Overs 48/40




6:30AM COMP CLASS


EVERYTHING BUT THE SINK


10 Min AMRAP

20 GHD

8 sandbag over 48 inch box 100/40

50’ Single DB OH Walking Lunge 50/35


-rest 2 mins-


10 min AMRAP

21-15-9

Bike cals

Snatches 105/75

-partner holds plank while other goes- when both finish its max sit-ups


-Rest 2 mins-


10 min AMRAP

1 Pegboard Climb

25’ Handstand Walk (start/end in tripod)


-Rest 2 mins-


10 min AMRAP

15 T2b

250m row


-rest 2 mins-


10 min AMRAP

5 Cleans 185/135

10 HSPU






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