Oct 12, 2017

After a good and very thorough warmup, we hit this nice one:

"FREEDOM SAUCE"

“Freedom Sauce” Part 1
With a 3:00 Clock:
21 Overhead Squats (95/65), 21 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

“Freedom Sauce” Part 2
With a 3:00 Clock:
18 Overhead Squats (115/80), 18 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

“Freedom Sauce” Part 3
With a 3:00 Clock:
15 Overhead Squats (135/95), 15 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

“Freedom Sauce” Part 4
With a 3:00 Clock:
12 Overhead Squats (155/105), 12 Lateral Burpees over Rower, Max Calorie Row

Single score today to the whiteboard – total calories across all four rounds.

I scored 86 calories which seems to be decent.  I moved quickly on the burpees but lost some time on the OHS and I guess I could pull alot harder on the rower.  Some guys were getting over 100 calories on this one.