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  • Writer's pictureCoach Rob
    • Apr 21
    • 1 min read

WOD for Saturday 230422

“Small arms fire and RPGs”

Teams of 2

8:30am

20-16-12-8 bench press 135/75

8-6-4-2 wall walks


3 rounds

40/30 bike cals

2 rope climbs or 8 Ring Rows

75 double unders each


3 rounds

60 AbMAt Sit-ups

8 C&J 135/95

(Or grab another pair and do 4 worm clean and jerks)


100 air squats

1000m row

100 air squats





6:30 am

40-30-20-10 bench press 145/85

10-8-6-4 wall walks


4 rounds

50/35 bike cals

4 rope climbs

75 double unders each


4 rounds

40 GHD

8 c&j 185/145

(Or grab another pair and do 4 worm clean and jerks)


200 air squats

2000m row

200 air squats

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