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  • Writer's pictureCoach Rob

WOD For Tuesday 240123

STEVE ROGERS

4 Sets

2:00 AMRAP

200/175m Row

12 Box Jump Overs (20)

Max Thrusters (95/65)

-rest 2:00 between sets-


-OR-


AMRAP 20 Minutes

1000m Echo Bike

50 ft Overhead Dumbbell Walking Lunge (50/35) (right arm)

20 Toes to bar

50 ft Overhead Dumbbell Walking Lunge (50/35) (left arm)

20 Lateral Burpee over Dumbbell

20 Dumbbell Snatch (50/35)


*Every 10m is a rep and 5ft is a rep.


STRENGTH

5 Deadlifts x 5 sets @70% of Heavy Single

Complete a set on the 2 minutes



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