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  • Coach Rob
    • Jan 13, 2021
    • 1 min read

WOD for Wednesday 210113



”Control-Alt-Delete"

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches (50 / 35 lb)

40 Air Squats

20/15 Calorie Row or 15/12 Cal Echo






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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