Friday 6.18.21

Warm-up:

Coaches Choice

Workout:

Part #1:
AMRAP 20min
250m Run
20 Box Jumps
15 Knees to Elbow
10 Slam Ball Power Clean to Over Shoulder

Rx’d:
24″/20″ Box

Rx’d+:
30″/24″ Box
15 GHD Sit-up

Scaled:
200m Run
14 Box Jumps
10 Knee Raise
7 SBCL to OS

Notes:
1) Athletes will stagger station start
2) Athletes will share Box’s and SB’s
3) There will be no rx’d (or set weight) for the Slam Ball, they will all be out…grab one that matches your ability and go!

 

Part #2:
3 Rounds [Quality]
6ea DB Step-ups (Heavy @20″)
8ea DB Bent Over Row
10ea Plank Shoulder Taps*

*Feet Elevated (on Box)