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  • Writer's pictureCoach Rob

WOD for Saturday 230318

8:30 class


F-150

Teams of 2

3 sets

20 Dbl DB Strict Press

50 double unders each or crossovers

4 rope climbs (20 Bent over DB rows)


20 min AMRAP

1,000m row

50 GHD sit-ups (sub 100 AbMAt SU)

500m row

30 V-ups



6:30 class


F-150

Teams of 2

3 sets

20 SHSPU (sub Dbl DB Strict Press)

50 double unders each or crossovers

4 rope climbs (20 Bent over DB rows)


10-8-6-4-2 RMU/BMU (sub PU 30-24-18-12-6)

50 ft HSW at every “-“ (sub 8 WU every "-")


30 min AMRAP

1,500row

50 GHD sit-ups (sub 100 AbMAt SU)

800m row

30 V-ups


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