Complete as many rounds as possible
in 20 minutes of:
10 dumbbell hang clean and jerks
14 / 12-cal. row
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell
Please note: We currently have (1) pair of 50lb db’s and (1) pair or 35lb db’s. These are also steel dumbbells they cannot be dropped on the flooring. We will work on providing more db’s for our athletes that have signed up for the open.
If you have signed up for the open you have till Monday at 5pm to submit your score. We do encourage anyone signed up use open gym time or Friday night to come in to perform the wod in waves.
If you are not signed up for the open no problem this is still a solid workout and we encourage that you have a go. Please do not hesitate to use the scaled option make no mistake these workouts still pack a serious punch.
Good Luck and Have fun with it.