02.24.2017
Warm up:
800m Dolphins run
OR
800m Row
OR
40cal bike
then,
3x 5 DB/KB windmills (L + R)
Mobility:
10:00 cap:
1. Banded bully 4:00
2. Banded monster squat 3x 10
Conditioning:
“17.1”
For Time, 20:00 cap
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
Rx’d:
(Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled:
(Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK
Women use 10-lb. dumbbell and 20-in. box, step-ups OK