Michael, Leo, Luis
Warm-up:
2 rounds of Bike 15 Calories, 20 Air Squats, 6 Walking Lunges
Dynamic Stretch
Strength:
OHS / FRONT SQUAT / BACK SQUAT
Warm up these three squat movements for the workout.
WOD: LEGENDS 21.3
For Time:
10 Burpee Box Jump Overs
10 OHS
20 Burpee Box Jump Overs
20 Front Squat
30 Burpee Box Jump Overs
30 Back Squat
20 Burpee Box Jump Overs
20 Front Squat
10 Burpee Box Jump Overs
10 OHS
15 Minute Cap
Age Group OHS, FS, BS# Box Jump Standard
35-39 M/F 135 / 95 Must Jump (24” / 20”)
40-44 M/F 135 / 95 Must Jump (24” / 20”)
45-49 M/F 135 / 95 Must Jump (24” / 20”)
50-54 M/F 115 / 85 Must Jump (24” / 20”)
55-59 M/F 95 / 65 May Step (24” / 20”)
60-64 M/F 85 / 55 May Step (24” / 20”)
65+ M/F 75 / 45 May Step (24” / 20”)
Icing:
Hwy 40 Throwdowners get in a few muscle-ups.
KOT-Jefferson Curl 20 Reps
KOT-Reverse Nordic 20 Reps