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  • Writer's pictureCoach Rob
    • Dec 9, 2022
    • 1 min read

WOD for Saturday 221209

8:30 a.m. Class

“My Grandpa Just Ate 7 Hotdogs”

Partner 2 min EMOM - 3 rounds

60 AbMAt or 30 GHD Sit-ups

8 Power snatch + OHS 95/65

20 Dbl DB box step overs 35's/20's 24/20"

10 Wall walks

500/450m Row

20 Ring Dips

20 Pull ups

Plank (1 min each at the same time, rest the other minute)


6:30 Comp Class

“My Grandpa Just Ate 7 Hotdogs”

Partner 2 min EMOM - 4 rounds

40 GHD Sit-ups

10 Squat snatch + OHS 115/75

20 Dbl DB box step over 50/35# 24/20"

10 Wall walks

500/450m Row

30Ring Dips

30 Pull ups

Plank (1 min each at the same time, rest the other minute)


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