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by Shaun Spencer


Coach Creation WOD

1.7K 46
  • 13 x Rounds
  • (S) 13 x Single Arm Kneeling Shoulder Press
  • (A) 13 x Alternating KB / DB Swings
  • (S) 13 x Sit-Ups
  • (H) 13 x Hand Release Push Ups
  • (A) 13 x Air Squats
  • CASH OUT -
  • 3 Dog Makers*
  • 26 - UP Downs
  • 20 - Mountain Climbers
  • * One Dog Maker is a Double Dumbbell Burpee to plank, move weight left/right arm forward back, hop up straight into double front rack squats x 2

Kettlebell Weight 32kg/24kg

Dumbell 50lb / 35lb

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namesake photo

Sasha our 13 year old boxer passed away today, this is a memorial workout dedicated to her. Sasha you will be missed by myself Emily and of course Molly! Sleep tight and rest in peace. This workout is a follow along (guided) live simple set up no-nonsense WOD. The movements start with the letters of Sasha’s name, 13 rounds represent her age and the cash-out is the day she passed.

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