Online Judges Course: Click HERE

 

Conditioning:

Complete as many rounds and reps as possible in 30 minutes* of:

2 rounds of:

40-ft Alternating Dumbbell Lunges (50/35)

10 Toes-2-Bar

8 Burpees over Dumbbells

6 Alternating Dumbbell Snatches (50/35)

…then…

2 rounds of:

40-ft Alternating Dumbbell Lunges (50/35)

10 Pull-ups

8 Burpees over Dumbbells

6 Alternating Dumbbell Snatches (50/35)

…now repeat, alternating between Toes-2-Bar and Pull-ups every 2 rounds

 

For Score

*Every 4 minutes, stop performing WOD, and hold a 40 second low plank, then return to WOD.

40-ft lunge is 20-ft with right arm, and then 20-ft with left.

†Masters 55+ (40/25)

 

Flexibility:

Revolved Seated Staff

Reclined Spinal Twist

Lying Hip Capsule

Plow

 

 

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