Coach Rob
WOD for Wednesday 211006

TRUETT CATHY
5 Sets (1 every 3:00)
10 Burpee Box Jump Overs
10 Overhead Squats (135/95)
-or-
5 sets (1 every 4:00)
21 Wall Balls (20/14)
15/12 Echo or 250m Row
9 Deadlifts (275/185)
TRUETT CATHY
5 Sets (1 every 3:00)
10 Burpee Box Jump Overs
10 Overhead Squats (135/95)
-or-
5 sets (1 every 4:00)
21 Wall Balls (20/14)
15/12 Echo or 250m Row
9 Deadlifts (275/185)
ROYCE DUNN 3 Sets: 6 Thrusters (135/95) 150m Run 9 Thrusters (115/80) 100m Run 12 Thrusters (95/65) 50m Run -rest 3 minutes between sets- Strength Deadlift
TYLER AND BAYLEE 8 Rounds 10 Dumbbell Snatches (50/35) 50 Double Unders 25’ Handstand Walk -rest 2:00 b/t rounds- Strength - Back Squats
VICTORIA CAMPOS 20 Minutes EMOM Row 200/175m EMOM -rest 5 minutes- 10 Minutes EMOM 8 Power Clean and Jerks (115/80) -rest 5 minutes- 10 Minutes 6/5 Bar Muscle Ups EMOM