Friday, February 24, 2017

WOD

17.1
Rx: (Ages 16-54)

For time:
10 DB snatches
15 burpee box jump-overs
20 DB snatches
15 burpee box jump-overs
30 DB snatches
15 burpee box jump-overs
40 DB snatches
15 burpee box jump-overs
50 DB snatches
15 burpee box jump-overs

M 50-lb. dumbbell / 24-in. box
F 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

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

Rx Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box
Girls use 20-lb. dumbbell and 20-in. box

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbell and 24-in. box, step-ups OK
Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

Saturday Competitors:
12:00 EMOM
Minute 1: 5 Hang Power Cleans (115/75) (or something light and fast)
Minute 2: 100 m Run
THEN:
Hip, low back & calf mobility
Banded superman
Banded hamstring
Banded ankle on rig