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  • Coach Rob

WOD for Monday, 171218


20 Minute AMRAP

10 Bent-over-rows/arm (55/35)

21 Chest-to-Bar Pull-Ups

15 Burpee Box Jumps

9 Power Clean and Jerks (135/95)


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Keep it quiet…Wednesday at 4:30 we will be attempting to surprise Sam and David with a farewell send off! So, come early to the 4:30 class to wish them the best on a new chapter of their lives!

GHOST 6 Rounds 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double Unders 1:00 Rest 3 Scores - Total Calories Total Burpees Total Double Unders