Coach Rob8:30 am Class
“Celiz Rows A Boat”
Teams of 2
2 Rounds
1200m Row
80 Hand release pushups
80 Air Squats
1200m Row
80 Sit-ups (AbMAt)
80 Pull-ups
6:30 am Class
“Celiz Rows A Boat”
Teams of 2 in a 20/14lb vest
2 Rounds
1600m Row
80 Hand release pushups
80 Air Squats
1600m Row
80 sit-ups (GHD or AbMAt)
80 Pull-ups
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