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  • Coach Rob

WOD for Saturday 220108

THE GRUFFALO

8:30 a.m. class

In teams of 3

4:00 AMRAP

10 DB Snatches 50/35

25’ Handstand Walk (30 sec HS hold on wall or 15 DDB Strict Press 35’s/20’s)

3:00 Rest

4:00 AMRAP

12 Wall Balls 20/16

15 AbMAt Sit-ups (10 GHD Sit-ups)

3:00 Rest

4:00 AMRAP

10 Back Squats 115/75

35 Double Unders (50 singles)

3:00 Rest

- Repeat-


6:30 a.m. class

In teams of 3

4:00 AMRAP

10 DB Snatches 50/35

25’ Handstand Walk

3:00 Rest

4:00 AMRAP

12 Wall Balls 30/20

12 GHD Sit-ups (18 AbMAt Sit-ups)

3:00 Rest

4:00 AMRAP

10 Back Squats 135/95

50 Double Unders

3:00 Rest

then:

90 DB Snatches

300’ HS Walk

150 Wall Balls

90 Back Squats

600 Double Unders

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