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  • Writer's pictureCoach Rob

WOD for Saturday 221224

Classes at 6:30 and 8:00 a.m.


TWELVE DAYS OF CHRISTMAS

V1

1 Rope Climb

2 Bar Muscle Ups

3 Clusters 135/95

4 Sandbag Cleans 150/100

5 DB Snatches or KB Swings 50/35

6 GHD Sit-ups

7 Pull-ups

8 Burpees

9 Wallballs 30/20

10Pushups.

11Wall Walks

12 Deadlifts 285/225


V2

1 Strict Pull-up

2 Ring Dips

3 Thrusters 115/75

4 Squat Cleans 115/75

5 DB Snatches or KB Swings 35/25

6 AbMAt Sit-ups

7 Ring Rows

8 Burpees

9 Wallballs 20/14

10Pushups.

11Double Dumbbell Shoulder to Overhead 35/25

12 Deadlifts 225/155

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