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Saturday WOD

John Fadel

Nov 24, 20231 min read

With A Light Weight...

5 Overhead Squats option front squats

With A Moderate Weight...

3 Overhead Squats

Build to working weight in 3-5 weight jumps.

Overhead Squat option front squats

On the 2:00 x 5 Sets:

1 Overhead Squat

*Use The Same Weight Across

"The Dark Side"

AMRAP 16:

Buy-In: 1,000/900 Meter Row

Directly Into...

10-20-30....

Dumbbell Power Snatches 50 / 35 lb

Overhead Squats 75 / 55 lb

5-10-15....

Burpees over BB

Modifications:

1,000/900 METER ROW

- Reduce Distance

- 4:30 Time Cap

- 800/700m Ski

- 2,000/1,800m Bike

- 800m Run

- 600m Air Run

OVERHEAD SQUATS

- Reduce Loading

- Reduce Reps

- Sub Single Dumbbell

- Front Squats

- 2x Air Squats

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