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  • Writer's pictureCoach Rob

WOD for Monday 240115

PLEASE NOTE: I had an extended conversation with our cleaners today. Between them and myself we have a couple of asks:


1. Please wipe your feet thoroughly on the mats that are provided as you come in the door

2. Better yet, change into your workout shoes at the gym, still keeping your wet/soiled shoes off the rubber

3. In the bathroom- no one likes to see your streaks or splatter. Please take a moment, use the brushes by the toilet and get rid of the proof


Thanks!!


GRANNY SMITH

2 Sets:

2 Rounds

1 Minute Calorie Echo Bike

1 Minute Burpee Box Jump Over (24/20)

-Rest 2 minutes-

2 Rounds

1 Minute Calorie Row

1 Minute Shuttle Run (50ft)

-Rest 2 minutes between sets-


STRENGTH

Front Squat

3 Front Squat @ 68% 1 RM Front Squat

3 Front Squat @ 73% 1 RM Front Squat

3 Front Squat @ 78% 1 RM Front Squat

3 Front Squat @ 83% 1 RM Front Squat

3 Front Squat @ 83-85% 1 RM Front Squat

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