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Coach Michelle
Oct 12, 20231 min read

WOD for Friday 231013

CUPCAKE WARS

2:00 Amrap (6 sets)

20/15 Calorie Echo

Max Distance Farmers Carry

(DBs 70s/50s)(Or Kettlebells (70s/53s)

-Rest 1:00 Between sets-


-OR-


2 sets:

2 Rounds

15 Overhead Squats (95/65)

10 Box Jumps (24/20) (no rebound)

5 Bar Muscle Ups

-rest 3:00 b/t sets-


STRENGTH

3 Tempo Back Squat @ 7/10 RPE

3 Tempo Back Squat @ 7/10 RPE

3 Tempo Back Squat @ 7/10 RPE

3 Tempo Back Squat @ 7/10 RPE

3 Tempo Back Squat @ 7/10 RPE

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