Coach Rob
SHIRT ORDER PROCESSES MONDAY AT MIDNIGHT... get yours ordered if you want one at the Early Bird Price.... Tuesday the price goes up. Go to www.clothingrx.com to get yours!
EMPTY CALORIES
27-21-15-9:
Row Calories
Overhead Squats (95/65)
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