Thursday 6/1/17

Warm up:

Leg Swings, 8 spiderman lunges(each leg), Run 400 m, Down dog to lizard, Calf Stretch

Specific:  3 Rounds:  5 Wall Balls, 10 Lunges, 15 Dubs

EVENT 3

For time:

100-ft. dumbbell overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. rope climb, 5 ascents (Only if they have done it before)  SC:  Rope climbs from floor using ring straps

50 wall-ball shots

100 double-unders

100-ft. dumbbell overhead walking lunge

Men use an 50-lb. dumbbell and 20-lb. ball.

Women use a 35-lb. dumbbell and 14-lb. ball.

Time cap: 16 minutes