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WOD 03082022, Wednesday


Endurance :


Team of 2

Rotate Every 4-Minutes x 12 Rounds

A. 50 cal Rowing

B. 50 cal ski

C 50 cal Assault bike


Time cap 48:00


Bonus work  :

Weightlifting:

A . Power snatch @70%

Emom x 8-minutes


B. Power clean split jerk  @70%

Emom x 8-minutes


C. Snatch high pull

5 sets , 2 reps @ 70%


Core :

A. Single leg deadlift

3 sets , 15 reps/side


B. Half top GHD sit up

1-minutes on : 2-minutes off


Here’s an idea💡:

You may complete all the bonus work from this week on Wednesday!

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