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  • Writer's pictureCoach Rob

WOD for Monday 231211

Do you want to take your fitness to the next level? Me too!

Here's your ticket... starting Monday, January 1st, we will have a gym Fitness Challenge! Think accountability partners, support and education, points for related aspects like sleep, water consumption, workouts, etc.

This will be a great opportunity to gain new habits and reinforce good old ones.

More details will follow, but start making plans now!


5 sets (Every 4:00)

12 Toes to Bar

10 Burpee Box Jump Over (24/20)

12 Toes to Bar


5 Sets (Every 4:00)

3 Burpee Bar Muscle Ups

12 Shuttle Runs (50ft)

3 Burpee Bar Muscle Ups


1 Snatch Push Press + 1 Overhead Squat

- Work up to a heavy complex in 10-12 minutes

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