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  • Coach Rob

WOD for THURSDAY 220106

DANIEL IN THE LION'S DEN

4 rounds

7 min EMOM

Min 1: 15/12 Calorie Row

Min 2: 15 Kettlebell Swings (53/35)

Min 3: 12/10 Calorie Echo Bike

Min 4: 25 AbMat Sit-ups or 15 GHD Sit-ups

Min 5: 12 Burpees

Min 6: 8 Power Cleans (155/105) or 5 Sandbag Cleans (100/75)

Min 7: Rest 1:00

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Keep it quiet…Wednesday at 4:30 we will be attempting to surprise Sam and David with a farewell send off! So, come early to the 4:30 class to wish them the best on a new chapter of their lives!

GHOST 6 Rounds 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double Unders 1:00 Rest 3 Scores - Total Calories Total Burpees Total Double Unders