When you need "all the air" during your assault bike sprints, you take it outside!

When you need "all the air" during your assault bike sprints, you take it outside!

 

1. As a group, review the elements of the Pre-Class Dynamic Warm-up. (10 min)
 
2. Technique Review:
Rowing on the C2 Erg (5 min)
 
3. “Open Rowed”
In teams of two,
For time:
30 Dumbbell Snatch 50/35
30 Box Jumps 24/20’
Row 500m
40 Dumbbell Snatch 50/35
30 Box Jumps 24/20’
Row 500m
50 Dumbbell Snatch 50/35
30 Box Jumps 24/20’
Row 500m
60 Dumbbell Snatch
50/35
30 Box Jumps 24/20’
Row 500m
 
Athletes dived all work in half.
LIII: as Rx’d
LII: Scale DB weight and box as appropriate.
LI: 4 Rounds for time of:
12 DB Snatch
9 Box Jumps
Row 200m
 
Have fun!
 

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