Coach RobDIVE BOMBER 3 Rounds: 24/17 Calorie Row (Subs: 35 SDHP or 250M run) 21 Wallballs 20/14# 18 Alternating Dumbbell Snatches 50/35# 15 Lateral Burpees over the DB’s
* Option to try yesterday’s WOD instead
STRENGTH
Push Jerk & Split Jerk
PUMPKIN PIE 50 Power Snatches (95/65) 100’ Overhead Walking Lunge (95/65) Strength Squats
PEANUT BUTTER PIE Partner 5000m Run Relay Individual Option: 10x200m Run -Rest 1:00 between sets- Alternate WOD JUMBLE BERRY PIE - 18 min AMRAP 25 Air Squats 20 AbMAt or 15 GHD Sit-ups 25 Air Squats 2
LEMON MERINGUE PIE 25’ Handstand Walk 15 Squat Cleans (135/95) 25’ Handstand Walk 20 Chest to Bar Pull Ups -at 4 minutes- 25’ Handstand Walk 10 Squat Cleans (185/125) 25’ Handstand Walk 20 Chest to Ba