DROP IN’S WELCOME! 19.3 GRADING ALL DAY FRIDAY AND SATURDAY 10:00 TILL NOON WORKOUT 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box Scaled: (Ages 16-54)
10:00 min to Find 1RM Thruster then @10:00 Begin 8 Min AMRAP 10 Burpees 20 Alt DB Snatch 50/35 30 Double Unders @ 18:00 Run 800m for Time *Record Max, Rounds, and 800 time then Accessory Cash Out: 4 X 12 Each Arm Standing DB Strict Press, One Arm at a Time
Every 1:30 X 7 Snatch Hang Snatch Over Head Squat (Building) then 18-15-12-9-6-3 Over Head Squat 95/65 Toes To Bar 10:00 Time Cap @ 13:00 Begin Tabata Hollow Rocks then Mobility: 2:30 Pigeon Stretch Each Leg targeting the Hamstring
4 Rounds of: :45 ON / 1:15 OFF AMRAP Front Rack Lunges @ 95/65 Reccord Total Reps then 4 Rounds of: 400m Run 1 Power Clean 225/155 10 Thrusters 95/65 1 Power Clean 225/155 then Mobility: 3 Minute Squat Rock Bottom Hold and 2 Minutes Couch Stretch each Leg
22:00 AMRAP Buy in: 100 AbMat Sit Ups THEN 5 Burpees 10 Push Ups 15 KB Swings 53/35 THEN Accessory Work: 3 X Max Strict Ring Rows
