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  • Writer's pictureCoach Rob
    • Jun 30
    • 1 min read

WOD for Saturday 230701

Welcome to July!

Start it off right! Come play Saturday morning!


Stay tuned for Tuesday (July 4th's hours)


GRINDSTONE

Teams of 2

20 min AMRAP

800m team run (each partner in a vest or 1 WB per pair (20/14))

2 Rope Climbs

100' Back rack lunge 95/65


Rest 3 minutes


20 min AMRAP

20 Clean and Jerks 95/65

20 Pull-ups

20 AbMat Sit-ups

20 Calorie Bike Sprint


6:30 COMP CLASS

GRINDSTONE

Teams of 2

30 min AMRAP

800m team run (each partner in a vest or 1 WB per pair (20/14))

4 Rope Climbs

100' Back rack lunge 135/95


Rest 3 minutes


20 min AMRAP

20 Clean and Jerks 135/95

20 Pull-ups

20 GHD Sit-ups

20 Calorie Bike Sprint

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