Coach Rob8:30 a.m. class
NOT HURT YET
In pairs
35 min AMRAP
400m Burden Run 45/25 (1 per team)
4 Rope climbs
20 Alt DB Clean and jerk 45/25
75 Double Unders (each)
10 HSPU
6:30 am NOT HURT YET
In pairs
5 rounds
400m Burden Run 70/50 DB (1per team)
4 Rope climbs
20 Alt DB Clean and jerk 70/50
75 Double Unders (each)
20 Deficit HSPU 45/25 plate
PUMPKIN PIE 50 Power Snatches (95/65) 100’ Overhead Walking Lunge (95/65) Strength Squats
PEANUT BUTTER PIE Partner 5000m Run Relay Individual Option: 10x200m Run -Rest 1:00 between sets- Alternate WOD JUMBLE BERRY PIE - 18 min AMRAP 25 Air Squats 20 AbMAt or 15 GHD Sit-ups 25 Air Squats 2
LEMON MERINGUE PIE 25’ Handstand Walk 15 Squat Cleans (135/95) 25’ Handstand Walk 20 Chest to Bar Pull Ups -at 4 minutes- 25’ Handstand Walk 10 Squat Cleans (185/125) 25’ Handstand Walk 20 Chest to Ba