THE PROGRM MASH WEEK 44 2023” WOD

“Rogue Invitational MASH”; 3 Rounds for time:; 3 RMU / Strict pull-ups; 6 HSPU / Hand release push-ups; 9 Power snatches 45/30kg; Directly into:; 3 Rounds for time:; 5 Rope climbs to 15ft; 5 Back squats 140/95kg; Rest 5 min, then:; 3 Rounds for time:; 3 RMU / Strict pull-ups; 6 HSPU / Hand release push-ups; 9 Power snatches 45/30kg; Directly into:; 3 Rounds for time:; 20/15 cal Ski; 5+5 Single arm DB STOH 1x 32.5/22.5kg; 5 Pullover / Strict TTB; Rest 5 min, then:; 3 Rounds for time:; 3 RMU / Strict pull-ups; 6 HSPU / Hand release push-ups; 9 Power snatches 45/30kg; Directly into:; 3 Rounds for time:; 15/10 cal Echo bike; 10 Alt. DB GTOH 1x 32.5/22.5kg; 10m Walking lunges with DB 1x 32.5/22.5kg

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THE PROGRM MASH WEEK 44 2023” WOD

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