3.06.2017

Warm Up

Row or Bike 3 minutes

Then 2 Rounds of:

  • Dislocate x 10
  • Bar Tap x 10
  • Walking Lunge x 1 length

Workout of the Day

A. 2 Rounds

  • Front Racked DB Walking Lunge x 25ft
  •  TTB x 3-5
  •  DB Power Clean x 2-3
  • Rest 2 minutes

B.

Pick one of this week’s Optional Conditioning Workouts

OR

CrossFit Games Open Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 Rounds of:

  • 50-Foot Front-Racked Dumbbell Walking Lunges (50/35 lb DBs)
  • 16 Toes to Bar
  • 8 Power Cleans

followed by…

2 Rounds of:

  • 50-Foot Front-Racked Dumbbell Walking Lunges (50/35 lb DBs)
  • 16 Bar Muscle Ups
  • 8 Power Cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

 

 

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