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  • Writer's pictureCoach Rob
    • Jul 22, 2022
    • 1 min read

WOD for Saturday 220723

ROCKO’S JUST A ROCK

6:30 Comp Class

Team of 2

4 Rounds

400m Run (together)

30 GHD with wallball 20/14


5 Rounds

20 Clean and Jerks 115/75

20 HSPU


4 Rounds

20 Bike Calories

10 Bar Muscle-ups

15 Synchro Bar Facing Burpees


Cash out

250 cal row


ROCKO’S JUST A ROCK

8:30 Class

Team of 2

3 Rounds

400m Run (together)

30 AbMAt Sit-up or GHD with WB 20/14


4 Rounds

20 Clean and Jerks 95/65

20 Ring Dips


3 Rounds

20 Bike Calories

20 Ring Rows

15 Synchro Bar Facing Burpees


Cash out

150 Calorie Row

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