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  • Coach Rob

WOD for Saturday 220115

OUTTA MY HEAD

Buy-in: 20 Bear Complex 135/95

20 power snatches 135/95

40 Pull-ups

60 split Jumps


20 weighted GHD Sit-ups 20/14

60 Double Unders

60 Pushups

Cash-out: 20 Bear Complex 135/95


**Bear Complex =

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press






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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

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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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