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by Marlies Severyn

“Fig Newton”

Coach Creation WOD

1.9K 128
  • 5 Rounds for Time
  • 15/12 calorie Assault Bike
  • 25 AbMat Sit-Ups
  • 10 Dumbbell Overhead Squats (50/35 lb)

Men do 15 cal, women do 12 cal on air assault bike. Shoulders must touch the ground on AbMat sit-ups. For the overhead squats, you may snatch the first rep and complete all overhead squats on the same arm. If you want to switch arms, the dumbbell must be exchanged while overhead. Each squat must be below parallel and the arm must remain locked out overhead.


If no assault airbike, do 13(men)10 (women) cal row or 200m run. You can do regular sit-ups or leg raises (brought as high as possible, heels stay off the ground). Lightweight dumbbells for single-arm overhead squats, or hold a 10 lb plate overhead (use both hands to hold it) going as deep as possible.

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