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  • Writer's pictureCoach Rob
    • Jun 23
    • 1 min read

WOD for Saturday 230724

8:30 a.m. Class


SITKA

Teams of 2

3 Rounds

15 OHS

200m sled drag 45's/45

15 thrusters 95/65

50ft Handstand Walk


-rest 3 mins-


1000m row

40 KB Swings 24/16kg

60 ring dips/box dips

60 AbMAt Sit-ups

100/80 cal bike

60 AbMAt Sit-ups

60 Ring Dips/box dips

40 KB Swimgs 24/16kg

1000m row


6:30a.m. Class


SITKA

Teams of 2

4 Rounds

  15 OHS

  200m sled drag 45's/45

  15 thrusters 155/115

  50ft hsw


-rest 3 mins-


2,000m row

20 BMU

60 ring dips

100 GHD

200/160 cal bike

100 GHD

60 Ring Dips

20 BMU

2,000m row




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