Warm-up:
Individual…
Row 500m
Crossover Symmetry
15 Scorpions
Group…
20 Good Mornings
Twisting Lunges Down
Bear Crawl Back
WoD:
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes
Scaled:
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Time cap: 20 minutes
Mobility:
Roll Posterior
LAX to Shoulders
Banded Lat Stretch