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  • Writer's pictureCoach Rob

WOD for Thursday 230817


1600m Run

2000m Row

1600m Run



808m Row

80 Double Unders

80 Air Squats

80 Alt Dumbbell Snatches (50/35)

80 Air Squats

80 Double Unders

808m Row


4 sets of:

Max Effort

Advanced & Intermediate: Alternating Single Leg Toes To Bar

Beginner: Alternating Single Leg Toes To Rings (do not worry about touching foot to rings - focus on cadence & form)

– rest between each set for twice the amount of time you achieved -

Alternative option:

4 x :30 max effort alternating single leg v-ups or regular v-ups

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