240410

Tuesday 04/09/2024
Program A
4 Rounds
On the Right Arm:
30 Hop Over
12 Dumbbell Power Snatch
12 Single Arm Dumbbell Overhead Lunge
On the Left Arm:
30 Hop Over
12 Dumbbell Power Snatch
12 Single Arm Dumbbell Overhead Lunge

Suggestions
Men: 40# DB
Women: 25# DB
Goal: 13-18 Minutes

Scaled: 40 lb. Dumbbell
Time: 13:38

Warm-up 10 minute row: 2261m, 2:12.6/500m
Cool-down 10 minute row: 2260m, 2:12.7/500m

Paddle: Platte River Banfield Bridge to Mississippi
Distance: 5.11 miles
Time: 2:14:04, 2.3 mph
https://www.strava.com/activities/11153035274