Coach Rob“Satisfaction lies in the effort, not the attainment. Full effort is the victory” – Ghandi
5 Rounds: 1:00 Calorie Row 1:00 Wallballs (20/14) 1:00 Double-Unders 1:00 Rest
Today’s scores will be the lowest for each movement. Consistency at a medium to high pace is what we are after.
UGLY CHRISTMAS SWEATER For time: 30 Devils Press (50’s/35’s) 300’ DB Walking Lunges (50’s/35’s) 90 Burpee Box Jump Overs (24/20) *Partition Reps as desired
HOT COCOA 3 Sets (1 Set every 8 Minutes) 4 Rounds 15/12 Cal Row 10 Shuttle Sprints (10 meter)* *may substitute a single 600m run for all of the Shuttle Sprints per round
WINTER WONDERLAND 21-15-9 Front Squat 135/95 Toes-to-Bar -At 14:00- 12-9-6 Shoulders to Overhead 135/95 Bar Muscle-Up