Feb 23-Mar 23: MBS Friday Night Lights.
Workout of the Day
1. WOD, pt. 1 (35:00-47:00)
21-15-9 reps for time of:
Dumbbell Snatch (50lbs/35lbs)
Burpees, jumping over the dumbbell
L3 – (50lbs/35lbs)
L2 – (35lbs/25lbs)
L1 – (25lbs/15lbs) Plate-to-overhead
Keep the clock running from part 1, when the clock hits 12 minutes do:
2. Workout, part 2 (47:00-55:00)
3 Rounds for time:
10 Burpee Box Jump
L3 – (315lbs/205lbs) (24/20″)
L2 – (255lbs/175lbs) (20/16″)
L1 – (185lbs/135lbs) Plates
*7 minute cap on both workouts.
3. Cool Down (55:00-60:00)
Banded hamstring stretch, 60 seconds/side
COACH AND ATHLETE NOTES:
We’ve got a double-WOD today! Scaling on 18.zero should happen on the dumbbell weight. Try to keep the burpees and numbers normal. Pay attention to that new standard! The Deadlifts on part 2 are supposed to be heavy. If you are able to complete round 2 and 3 unbroken, you likely went too light. The DL/BJ combination can sneak up on you, so make sure you pay attention to good form on the lifts and jumps.
Post your scores to.