Wednesday 5/31/17


General:  25 JJ, 25 JJ, Inchworm to Push-up (5-1), Leg Swings, Iron Cross/ Scorpion (hold to stretch pec)

 Specific:  Banded stretch for triceps, 3 x 10 (Bicep Curls), 3 x 10 T and Y’s

Event 2:

21-15-9 reps for time of:

Dumbbell snatches

Ring dips   Sc:   Box dips between boxes

Men use an 50-lb. dumbbell

Women use a 35-lb. dumbbell

Time cap: 6 minutes

 Rest 5’

 Event 6:

For time:

30 / 25 cal. bike

20 burpee box jump-overs

10 sandbag cleans

Men use a 30-in. box and a 150-lb. bag ( heavy sandbag)

Women use a 24-in. box and a 100-lb. bag (heavy sandbag)

Time cap: 6 minutes