Warm up: Coach’s Choice
Strength/Skill: Overhead Lunges
10 Minutes to Find a Heavy Set of 6 Reps
Overhead Lunges: 5 x 6
Stimulus/Focus: Use 80% of your heaviest set of 6 to complete a set of 6 every 2 minutes for 5 rounds.
WOD: For Time (7 Minute Cap)
150-foot Dumbbell Overhead Walking Lunge
50 Alternating Dumbbell Snatches
50 Box Jump-Overs
WORKOUT VARIATIONS
14-15 division
♀ 20-lb dumbbell, 20-inch box
♂ 35-lb dumbbell, 24-inch box
16-17, 35-54 divisions
♀ 35-lb dumbbell, 20-inch box
♂ 50-lb dumbbell, 24-inch box
55+ divisions
♀ 20-lb dumbbell, 20-inch box*
♂ 35-lb dumbbell, 24-inch box*
*may step OR jump up to the box
Stimulus/Focus: This is another Age Group Semifinals Workout. Try to follow the standards for your age-group.
Cool Down: 400 Meter Run