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by Luke Downing

“Malenko”

Coach Creation WOD

344 10
  • 12 min AMRAP
  • 6 KB Kickback Push up to Hike Swing
  • 12 KB Pendlay Ballistic Rows
  • 6 Toes to KB
  • 20m KB Goblet Carry

12 minute Grinder!
Your goal is to complete as many rounds as possible with in the 12 min AMRAP

I consider these workouts durability builders, the aim is to move continuously for the full 12 minutes with good form, this means 70-80% of your flat out max

We use these workouts to build tough bodies that can withstand the pressures of training and life


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