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Warm Up 143 (No Measure)
Row 60 Sec
5 Tall Box Jumps
10 Banded Air Squats
5 Plate flips/arm
Metcon (Time)
21-15-9
DB OHS @ 50/35 Left Arm
Box Jumps @ 24/20
DB OHS @ 50/35 Right Arm
C2B Pull Ups
**18 Min Time Cap**
Scale 1:
18-15-9
@ 45/25
24/20
Scale 2:
15-12-9
@ 35/20
20/16″
Metcon (No Measure)
4 Sets:
30 Hollow Body Rocks
15 V-Ups
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