220809

Tuesday 08/09/2022
Program C
3 Rounds
15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) Row
30 Alternating Dumbbell Power Snatch
15 Burpee
15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) Row
Rest 2 Minutes Between Rounds

Suggestions
Men: 40-50# DB
Women: 25-35# DB
Goal: 3:30-5:00 per round

Scaled: 18 Calorie Row, 40 lb. Dumbbell Snatch
Time: 17:47 (4:50, 4:32, 4:27)

Warm-up 10 minute row: 2244m, 2:13.6/500m
Cool-down 10 minute row: 2274m, 2:11.9/500m