Coach Rob
FRONTAL LOBOTOMY
In teams of 3:
20 min AMRAP
400m run (1 person running at all times)
Other 2 team members work on:
1 Power Clean
1 BMU
1 Burpee
1 Def (4”) Kipping HSPU
*add 1 rep to each movement each round
**1 team member working at a time on non running movements
*reps can be broken up between team members as needed
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