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  • Writer's pictureCoach Rob

WOD for Thursday 221110


EMOM STYLE - 20 Minutes

Odd Minutes

2 Toes-to-Bar or Knee-Ups

2 Alternating DB Power Snatch 55/35

Even Minutes

2 Ring Dips or Box Dips

2 Burpees

* Add 2 reps to total to be completed each successive time through the movements.

i.e.- first and second minutes - 2 reps of movements; third and fourth minutes - 4 reps of each movement.

Continue until failure to complete required reps, then go in reverse through the progression.



4 x 2 @ 9.5 RPE


6 x 5 @ 6.5 RPE

Rest 60-90 seconds between sets

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