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  • Coach Rob

WOD for Saturday 220528

8:30 class will be a modification of the 6:30WOD below.

6:30 class - WOD briefing will start at 6:50; please be warmed up and ready to go.


DIRTY, DIRTY DOGS

In teams of 2

20 Minute AMRAP

Part 1

P1 - 10/8 Calorie Row Sprint

P2 - 12 Handstand Push-ups

12 Jumping Lunges

Rest :30

P2 - 10/8 Calorie Row Sprint

P1 - 12 HSPU

12 Jumping Lunges

Rest :30


20 Minute AMRAP

P1 - 12/10 Cal Echo Sprint

P2 - 30 AbMAt or 20 GHD Situps

10 Dbl DB Box Step-ups 50’s/35’s

Rest :30

P2 - 12/10 Cal Echo Sprint

P1 - 30 AbMAt or 20 GHD Situps

10 Dbl DB Box Step-ups 50’s/35’s

Rest :30


20 Minute AMRAP

P1 - 200m Sprint

P2 - 12 Wall Balls 30/20

15 Ring Dips

Rest :30

P2 - 200m Run

P1 - 12 Wall Balls 30/20

15 Ring Dips

Rest :30

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