Coach Rob
EMERGENCY BRAKE
Working Through 8 Rounds of 2:00 On, 1:00 Off:
For Time:
30/24 Calorie Echo or Row
30 Power Cleans
30/24 Calorie Echo or Row
30 Front Squats
30/24 Calorie Echo or Row
30 Squat Cleans
Barbell - 115 / 85 lb
ICEMAN 3 Sets 10 Front Squat (185/125) 25 Chest to Bar Pull Ups 5 Thruster (185/125) -Rest 3 minutes between sets- Hey! Don’t worry! I’ve got your back; there will be some other choices available for
ROOSTER For Time: 40 Dumbbell Snatches (50/35) 30 Wall Balls (30/20) 20 Bar Muscle Ups 30 Wall Balls (30/20) 40 Dumbbell Snatches (50/35) Strength Push Press
MAVERICK AND GOOSE 3 Sets (1 set every 10 minutes) 12/10 Calorie Echo Bike 12 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 9 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 6 Burpee Box