Coach Rob
I promised more art
WOD
In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 50 Kettlebell Swings (25 each) 24/20 20 Strict Pull-Ups (10 each) Partners must run together, and may only start kettlebell swings once both members are back at their station.
CHIGGERS 8:30 a.m. class -Teams of 3- 2100m Row 120 AbMat Sit-ups (90 GHD Sit-ups) 90 Wall Balls 20/16 45 Snatches 115/75 48 Ring Dips 9 Rope Climbs 48 Ring Dips 45 Clean and Jerks 115/75 90 Wall Ball
OPEN 19.3 • 200-ft. dumbbell overhead walking lunge • 50 dumbbell box step-ups • 50 strict handstand push-ups • 200-ft handstand walk M 50-lb. dumbbell / 24-in. box W 35-lb. dumbbell / 20-in. box Time
ECHO 3 Rounds 28 Wall Balls (20/14) 7 Bar Muscle Ups -Rest 5 Minutes- 3 Rounds 21 Burpee to 6” target 7 Ring Muscle Ups