Ten rounds 2 min work 1 min rest 5 pull-ups 10 push-ups 15 squats 10 push-ups 5 Pull-ups Row for calories Rest 1 minute between Rounds Score is total number of calories rowed each round
As always it was fun to watch everyone throw down and find new levels of what they where capable of doing. Keep up the hard work Cold War 2015 will be here before you know it!
For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest
10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press
3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13