4.18.2024 AGQF 24.1


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