Coach RobSLEEP WALK
In Teams of 3... Part #1 In a 7:00 Window:
120/90 Calorie Row Time Remaining - Max Overhead Squats (95/65)
Rest 3:00
Part #2 In a 6:00 Window:
90/70 Calorie Row Time Remaining - Max Hang Squat Cleans (115/85)
Rest 3:00
Part #3 In a 5:00 Window:
60/45 Calorie Row Time Remaining - Max Thrusters (135/95)
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