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  • Writer's pictureCoach Rob
    • Mar 3
    • 1 min read

WOD for Saturday 230304

Just a reminder, if you still need to do 23.3 of the Open, please let a coach know when you arrive to any class so we can get you taken care of.


THE SNAKE, THE RAT AND THE CICADA

TO2

8:30 am Class

50-40-30

KB Swings 55/35

4-3-2

Rope Climbs


3 Rounds

30 Cal Echo Bike

100&' Single KB OH Lunge

40 Split Jumps

3 Rounds

30 GHD Sit-ups or 45AbMAt Sit-ups

30 Wallballs 30/20

10 BMU or 30 Pull-ups



6:30 am Class go

50-40-30

KB Swings 55/35

8-6-4

Rope Climbs


3 Rounds

40 Cal Echo Bike

200' Single KB OH Lunge

20 Pistols or 50 Split Jumps


3 Rounds

60 GHD Sit-ups or 90 AbMAt Sit-ups

30 Wallballs 30/20

10 BMU or 30 Pull-ups

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