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  • Writer's pictureJohn Fadel

Saturday WOD

A) 5 min Ski Erg (3 hard pulls at start of each minute)

B) 1 Round:

12 Alternating Tempo Cossack Squats

12 Snow Angels

12 Bird Dogs

12 Split Squats (knee over toes as much as possible)Spend

1:00 in the bottom of a snatch with an empty barbell


Barbell Bentover row

5 Sets:

15 Barbell Bent Over Rows

• every 2 min

• Barbell: 50% of 1RM Squat Snatch

Or RPE 6


Kitchen Sink

2 Rounds:

12 Pull ups

10 Box Jumps

12 Push Press 95/65

10 Box Jumps

12 Front squats

10 Box Jumps

12 GHD Sit-Ups* / V-ups

10 Box Jumps

*If you don't have a GHD Machine, scale to

22 V-Ups


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