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  • Coach Rob

WOD for Friday 221223

O' HOLY NIGHT

12/10 Echo Bike or 18/15 Cal Row

20 Front Rack Box Step Ups (75/55) (24”/20”)

12/10 Echo Bike or 18/15 Cal Row

20 Back Rack Box Step Up (95/65) (24”/20”)

12/10 Echo Bike or 18/15 Cal Row

20 Front Rack Box Step Ups (75/55) (24”/20”)

12/10 Echo Bike or 18/15 Cal Row


-OR-


OH LITTLE TOWN OF BETHLEHEM

20 Bar Muscle Ups

40/32 Calorie Row or 24/19 Bike

120 AbMAt or 80 GHD Sit Ups

40/32 Calorie Row or 24/19 Bike

20 Bar Muscle Ups


Strength

Clean and Jerk

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