RX
1. Mobility
Pigeon, 2min./side
Butterfly, 4min.
2. Warm-Up
3 Rounds
10 Calorie Row
15 KB Swings
30 Double Unders
3. Strength
Find a 1RM Split Jerk
4. MetCon
3 Rounds
20 Lateral Bar Burpees
30 Wallballs, 20/14lbs
(RX+ 30/20lb WB)
SCALED
1. Mobility
Pigeon, 2min./side
Butterfly, 4min.
2. Warm-Up
3 Rounds
10 Calorie Row
15 KB Swings
30 Double Unders
3. Strength
Push Jerk 5x3
4. MetCon
3 Rounds
20 Burpees
30 Wallballs, 14/10lbs
COMPETITION
1. Side Work
3 Rounds
1 Gasser (200 yard sprint total, 100m straight touch and go)
Rest 3 minutes
There are two scores, fastest gasser and average of all three efforts.
