A “Stand Firm Moment”.
WARM-UP:
1/2 Tabata
KB Swing, Push Press, Shoulder Touches
Dynamic Stretch
STRENGTH:
OH Squat
(5)2 Normal Tempo
(3)4 Pause in the bottom for 2 seconds.
Build weight only if you can maintain the correct tempo.
WOD: AGQF 24.1
4 rounds for max reps of:
1st min. Power Snatch
2nd min. Row for Calories
3rd min. DB Step-ups
4th min. REST
Individuals, 16-54
♂ 135-lb barbell, 50-lb dumbbells, 20-inch box ♀ 85-lb barbell, 35-lb dumbbells, 20-inch box
14-15
♂ 95-lb barbell, 35-lb dumbbells, 20-inch box ♀ 65-lb barbell, 20-lb dumbbells, 20-inch box
55-59
♂ 115-lb barbell, 35-lb dumbbells, 20-inch box ♀ 75-lb barbell, 20-lb dumbbells, 20-inch box
60-64, 65+
♂ 95-lb barbell, 35-lb dumbbells, 20-inch box ♀ 65-lb barbell, 20-lb dumbbells, 20-inch box
ICING:
Accumulate 30ft or Handstand Walking.
KOT – Reverse Nordic