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  • Coach Rob

WOD for Saturday 220122

CHIGGERS

8:30 a.m. class

-Teams of 3-

2100m Row

120 AbMat Sit-ups (90 GHD Sit-ups)

90 Wall Balls 20/16

45 Snatches 115/75

48 Ring Dips

9 Rope Climbs

48 Ring Dips

45 Clean and Jerks 115/75

90 Wall Balls 20/16

120 AbMat Sit-ups (90 GHD Sit-ups)

2100m Row

6:30 a.m. class

-Teams of 3-

3000m Row

120 GHD Sit-ups (180 AbMAt)

90 Wall Balls 30/20

60 Snatches 135/95

24 Bar Muscle-ups

18 Rope Climbs

24 Bar Muscle-ups

60 Clean and Jerks 135/95

90 Wall Balls 30/20

120 GHD Sit-ups(180 AbMAt)

3000m Row


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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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