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Friday 03012024

Warmup

STRENGTH

Weighted strict pull-ups

Build to a heavy

Use a band if you don’t have strict pull-ups yet.


FRIDAY NIGHT LIGHTS !!

WARMUP STARTS AT 4:30pm


WOD 24.1

RX

For time:

21 dumbbell snatches, arm 1 (50/35 lb)

21 lateral burpees over the dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over the dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over the dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over the dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over the dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over the dumbbell

*Time CAP: 15:00



Level 2

For time:

21 dumbbell snatches, arm 1 (20/35 lb)

21 lateral burpees over the dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over the dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over the dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over the dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over the dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over the dumbbell

*Time CAP: 15:00

SCORE: 

TOTAL TIME


Level 3

For time:

21 dumbbell snatches, arm 1 (25/15)

21 lateral burpees over the dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over the dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over the dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over the dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over the dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over the dumbbell

*Time CAP: 15:00

SCORE: 

TOTAL TIME

The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.

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