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  • Writer's pictureCoach Rob

WOD for Saturday 230121

"IF IT BLEEDS, WE CAN KILL IT"

Pump sesh


Superset

3X

DB Bench 10 reps 70/40

Barbell row wide grip 10 reps 135/75


Superset

3X

Ring push-ups 10 reps

Max pull ups w/o coming off bar


Superset

3X

Barbell curl 10 reps 95/55

Body weight skull crusher 10 reps or AMRAP Dips


Teams of 3 (2 people on equipment, 1 resting)

8,000/6,400m row

14,000/11,200m echo bike

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