Coach RobJELLY BELLY
50 AbMat Sit-ups
25 Cal Row
10 Deadlifts 40 AbMat SU
20 Cal Row
8 Deadlifts 30 AbMat SU
15 Cal Row
6 Deadlifts
20 AbMat SU
10 Cal Row
4 Deadlifts 10 AbMat SU
5 Calorie Row
2 Deadlifts Rx Barbell – 275/185
STRENGTH
Back Squats
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