Coach RobDIRTY THIRTY
For time: 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings, 16/12kg 30 Lunges 30 Knees-to-elbows 30 Push Press, 45/35 30 Back Extensions 30 Wall Balls, 20/14 30 Burpees 30 Double Unders
btw...Happy Birthday Coach Sam...30 years old!!
ROYCE DUNN 3 Sets: 6 Thrusters (135/95) 150m Run 9 Thrusters (115/80) 100m Run 12 Thrusters (95/65) 50m Run -rest 3 minutes between sets- Strength Deadlift
TYLER AND BAYLEE 8 Rounds 10 Dumbbell Snatches (50/35) 50 Double Unders 25’ Handstand Walk -rest 2:00 b/t rounds- Strength - Back Squats
VICTORIA CAMPOS 20 Minutes EMOM Row 200/175m EMOM -rest 5 minutes- 10 Minutes EMOM 8 Power Clean and Jerks (115/80) -rest 5 minutes- 10 Minutes 6/5 Bar Muscle Ups EMOM