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  • Writer's pictureCoach Rob

WOD for Saturday 240504

NIGHTHAWK - Teams of 2


6:30 a.m. Comp Class

4 rounds

400m Burden Run (30/20lb wallball or each teammate wears weighted vest.)

8 Wall Walks

2 Peg Boards or 4 Rope Climbs


-rest 3 mins-


4 rounds

30 T2B

30 push-ups

30 unbroken double unders each (3 attempts, 5 burpee pull up penalty if failed 3rd attempt


-rest 3 min-


2 Rounds

200m Burden Run

4 Wall Walks

2 Peg boards or 2 Rope Climbs


directly into


2 Rounds

16 Toes-to-bar

16 Push-ups

16 Unbroken DU’s each




8:30 a.m. Crossfit

24 min AMRAP

2 Rounds

  200m Burden Run (20/14#)

  4 Wall Walks

  2 Peg boards or 2 Rope Climbs


directly into


2 Rounds

  16 Toes-to-bar

  16 Push-ups

  32 Unbroken DU’s each

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