Coach Rob
Nice photobomb Rich!
SHUFFLE THE DECK
On the 3:00 x 3 Rounds:
14/10 Calorie Row or Bike or 100M Run
10 Chest To Bar Pull-Ups
10 Thrusters 95 / 65 lb
Directly Into...
On the 3:00 x 3 Rounds:
10 Thrusters 95 / 65 lb
10 Chest To Bar Pull-Ups
14/10 Calorie Row or Bike or 100M Run
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