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WOD - Saturday 2021-04-17


Hang onto your butts - this one’s gonna be toasty! Hope is a variation on Fight Gone Bad, and we should expect the same feelings as a result. 5 different movements, strung in a sequence to elevate our heart rate and keep it there while testing our muscular endurance. A good goal here is to keep your score as consistent as possible between all 3 rounds. We aren’t saying you should take it easy on round 1, but also don’t sprint and die.



  • Spidermans x 5 each (elbow drop + reach + hamstring)

  • 3 min plate squat

  • PVC Pass throughs

  • KB windmills

Warmup x 5 rounds, 30 seconds each

  • Ground to OH

  • Reverse lunge to jump

  • Ring rows

  • Bike @70%

Movement review & space prep



3 Rounds, 1 min each:


Power Snatch

Box jumps


C2B Pull-ups


♀ 55 lb., 20-in. box

♂ 75 lb., 24-in. box


Nasal breathing

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