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  • Writer's pictureCoach Rob

WOD for Saturday 231230

"WHAT'S YOUR SPAGHETTI POLICY?"


18 minute AMRAP - Chipper - Teams of 2

50ft Barbell lunge 95/65

50 UB Double Unders each (3 attempts, 8 burpee to target penalty) (75 singles)

40 Push-ups

30 Toes-to-Bar

20 Dumbbell Snatch 50/35

10 Ring Dips


Rest 5 minutes and then straight into

7K row.

(Each completed round in the AMRAP/chipper deducts 1000M)


COMP CLASS VARIATION


25 minute AMRAP - Chipper - Teams of 2

  100ft Barbell lunge 95/65 (50' OH, 50 Racked)

  50 UB Double Unders each (2 attempts, 12 burpee to target penalty)

  40 Bench Press 135/95

  30 Toes-to-Bar

  20 Dumbbell Snatch 50/35

  10 Ring Dips


Rest 5 minutes and then straight into

10k row.

(Each completed round in the AMRAP/chipper deducts 1000M)


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