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  • Coach Rob

WOD for Friday 211224

6:30 a.m. Class

12 DAYS OF CHRISTMAS

1 Legless Rope Climb

2 Clusters 155/125

3 Muscle-Ups (choice of BMU or RMU)

4 Burpees

5 GHD Sit-ups

6 Deadlifts 155/125

7 Echo Calories

8 Toes-to-Bar

9 Box Jump Overs (24/20)

10 Handstand Push-ups

11 Pull-ups

12 Back Rack Lunges 155/125


8:00 a.m. Class

12 Days of Christmas

1 Rope Climb

2 Clusters 135/95

3 Muscle-Ups (choice)

4 Burpees

5 Knee Raises

6 Deadlifts 135/95

7 Echo Calories

8 Toes-to-Bar

9 Box Jumps (24/20)

10 Handstand Push-Ups

11 Pull-ups

12 Back Rack Lunges 135/95


**WODs to be done in teams of 2 or 3, with 1 or 2 working while 1 or 2 rests. Teams may do synchro movements for Muscle-Ups, Burpees, Toes-to-Bar and Pull-ups if desired. All reps are individual.




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