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  • Writer's pictureCoach Rob

WOD for Saturday 230128

8:30 CLASS

BARBECUE SAUCE

1200/1000m Row

10Bar Muscle-Ups OR 20 Ring Rows

60 GHD Sit-Ups OR 90AbMAt Sit-Ups

20 Clean & Jerk 135/95

30 HSPU

60 Deadlift 225/165

30 HSPU

20 C&J

60 GHD OR 150 AbMAt Sit-ups

10BMU OR 20 Ring Rows

Echo Cals 100/80


6:30 COMP CLASS

BARBECUE SAUCE

3000/2400m Row

20 Bar Muscle-Ups OR 40 Ring Rows

100 GHD Sit-Ups OR 150 AbMAt Sit-Ups

30 Clean & Jerk 155/115

50 HSPU

60 Deadlift 245/160

50 Sand Bag OTB 60/48" 150/100#

60 DL

50 HSPU

30 C&J

100 GHD OR 150 AbMAt Sit-ups

20 BMU OR 40 Ring Rows

Echo Cals 200/160

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