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by Mark Nolan

“Megatron”

Coach Creation WOD

1.2K 18
  • For Time
  • In 10 minutes, establish:
  • 1 rep max Deadlift
  • Rest 3 minutes*
  • *Strip the bar down to 75% of 1RM Deadlift. Penalty of 20 Burpees if not ready after 3 minutes.
  • Then, 2 Rounds of:
  • 300 meter Slam Ball Run (30/20 lb)
  • 3 Deadlifts (75% of 1RM)
  • 3 Rope Climbs
  • 10 Ball Slams (30/20 lb)
  • 10 Kettlebell Swings (70/53 lb)
  • 2 Deadlifts (75% of 1RM)
  • 2 Rope Climbs
  • 10 Ball Slams (30/20 lb)
  • 10 Kettlebell Swings (70/53 lb)
  • 1 Deadlift (75% of 1RM)
  • 1 Rope Climb
  • 100 meter Farmer's Walk (70/53 lb kettlebell & 30/20 lb slam ball)

For the Farmer’s Walk, carry both a kettlebell and a slam ball.

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Background: We love Transformers so we programmed a series of WODS as a tribute.
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