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  • Writer's pictureCoach Rob
    • Nov 18, 2022
    • 1 min read

WOD for Saturday 221119

8:30 am CLASS

SCROOGE - Partner workout

15-12-9

Snatches 65/45

Pull-ups


12-9-6

Clean and jerks 135/95

Ring Dips


3 rounds

50/35 cal row

20 back squats 135/95


3 rounds

30 Wallballs 20/14

30 push-ups

30 AbMAt Sit-Ups


6:30 am COMP CLASS

SCROOGE - Partner workout

21-15-9

Snatches 95/65

Chest-to-Bar Pull-ups


12-9-6

Clean and jerks 135/95

Bar Muscle-Ups


3 rounds

80/60 cal row

30 back squats 135/95


3 rounds

50 Wallballs 20/14

50 push-ups

50 GHD

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