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SATURDAY 20201024

Warm-up

200M Jog

15 Waiter Bows
10 Reverse Lunges/side
10 Downward/Upward Dog Transitions
10 Thread The Needles
10 Scorpions
10 Glute Bridges
10 Plank Walk-outs to a push-up

— Warm up barbell/dumbbell movements w/team —


FITNESS 20201024

For Time (in teams of 3) with a 35 minute cap:
150 Calorie Row **
21 Rounds (alternating partners every round):
9 Double Dumbbell Deadlifts (40/30#)
6 Single Arm Dumbbell Hang Clean and Jerk (per arm)

** Other partners must hold one (1) dumbbell (40/30#) in farmer carry during row.

Scoring: Time


PERFORMANCE 20201017

For Time (in teams of 3) with a 35 minute cap:
150 Calorie Row **
21 Rounds (alternating partners every round):
9 Deadlifts (135/95#)
6 Hang Power Cleans
3 Shoulder-to-Overhead

** Other partners must hold two (2) kettlebells in farmer carry (53/35#) during row.

Scoring: Time


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