Friday 12.21.2018

2019 Qualifier Athletes

"Vader"
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

Jerk
On the Minute x 10:
1 Push Jerk + 1 Split Jerk

Body Armor
3 Giant Sets:
8 Bench Press
Max Strict Chest to Bar Pull-ups
20 Weighted Sit-ups

Rest 2 Minutes

Bike Conditioning
12 Minute Effort
Rest 3 Minutes
9 Minute Effort
Rest 3 Minutes
6 Minute Effort

Aim is to hold to three challenging paces, naturally growing in intensity as we move.

2019 Open Athletes

"Vader"
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

Jerk
On the Minute x 10:
1 Push Jerk + 1 Split Jerk