WARM UP
1rd: run 200 bike 10 cal row 250
then:
bear crawl down to rig - 10 count bar scap hang - bear back crawl back
inch worm down to rig - 10 count bar scap hang- inch worm back
burpee broad ump down to rig - 10 count bar scap hang - burpee broad jumps back
then:
2 rds: 10 PVC pass thrus, 10 PVC snatches, 10 single arm windmills
then:
bear crawl down to rig - 10 count bar scap hang - bear back crawl back
inch worm down to rig - 10 count bar scap hang- inch worm back
burpee broad ump down to rig - 10 count bar scap hang - burpee broad jumps back
then:
2 rds: 10 PVC pass thrus, 10 PVC snatches, 10 single arm windmills
17.1 set up and practice
OPEN 17.1
20 minute time cap
10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over
rx 55/35 db - 24/20 box
sc
mrx
msc
14-15
Alternative 20 Minute Wod
20 min cap for time
amrap
10 c&j 95/65, 65/35
15 burpee bar jump over
20 c&j
15 burpee bar jump over
30 C&j
15 burpee bar jump over
40 c&j
15 burpee bar jump over
50 c&j
15 burpee bar jump over
amrap
10 c&j 95/65, 65/35
15 burpee bar jump over
20 c&j
15 burpee bar jump over
30 C&j
15 burpee bar jump over
40 c&j
15 burpee bar jump over
50 c&j
15 burpee bar jump over
