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Josh Bridges Competition Workout Day 3 via Wodstar

STRENGTH 1:
Snatch
Complete 4 sets of 3 reps @ 80% of your 1 Rep Max
then

WOD 1:
Complete 3 Rounds for Time of:
• 500 Meter Row
• 100 Double-Unders

Rest 10-15 min

then
WOD 2:
Complete 10 rounds for time of:
• 10 Cal Assault Bike
• 10 Toes To Bar

Rest 10-15 min

then

STRENGTH 2:
5-4-3-2-1
• Legless Rope Climb
 Overhead Squat From Floor (225/155lbs)

then

ENDURANCE:
Every Minute on the Minute (EMOM) for 20:00
• Odd Minutes: 12 Cal Bike
• Even Minutes: 200 Meter Row

Shortcuts:

DAY 1
DAY 2
DAY 3

KILL CLIFF
KILL CLIFF®


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