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  • Writer's pictureCoach Rob

WOD for Saturday 230930

BACKSTRAP - teams of 2


8:30 a.m. CrossFit

3000m Row

*20 Burpees Every 1000m


Rest 3 minutes


30-20-10

DB Bench 50/35

10-8-6

Wall-Walks

3-2-1

Rope Climbs


Rest 3 minutes


100' Overhead Walking Lunge 50/35

50 Double Unders each

100 AbMat Sit-Ups

50 DU each

100' Overhead Walking Lunge 50/35


6:30 a.m. Comp Class

5000m Row

*20 Burpees Every 1000m


Rest 3 minutes


30-20-10

DB Bench 70/50

10-8-6

Bar Muscle-Ups

6-4-2

Rope Climbs


Rest 3 minutes


100' Handstand Walk

50 Double Unders each

100 GHD

50 DU each

100 Pull-ups

50 DU each

100 GHD

50 DU each

100' HS Walk

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