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  • Writer's pictureCoach Rob

WOD for Saturday 230819

HOUSE ON FIRE - Teams of 2

8:30 AM Class

3 Rounds

  100M Farmers Carry

  4 Rope Climbs

  100 Singles (sub 50 DU)


Rest 3:00


3 Sets

20 Wall Balls

20/16 Echo Calories

20 Wall Balls

*Rest 1:00 b/t sets



6:30 AM. Comp Class

5 Rounds

100M Farmers Carry

4 Rope Climbs

50 Double Unders each


Rest 3:00


4 Sets

4 Sandbag Cleans

20/16 Echo Sprint

4 Sandbag Cleans

*Rest 1:00 b/t sets


Rest 3:00


3 Rounds

50 GHD or 75 AbMAt Sit-ups

16 Bar Muscle-ups

100' Single DB OH Lunge


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