241009

Wednesday 10/09/2024

Ruck Version
While wearing a RUCK or WEIGHT VEST
3 Rounds
30 Double Dumbbell Snatch
60 Alternating Unweighted Step Up
**Step Ups are "unweighted" aside from, of course, the ruck or weight vest.

Suggestions
Men: 20-30# Ruck | 30-40# DBs | 20-24# Box
Women: 10-20# Ruck | 15-25# DBs | 16-20" Box
Goal: 17-22 Minutes

Scaled: 20 lb. Weight Vest, 35 lb. Dumbbells, 20" Box
Time: 19:40

Warm-up 10 minute row: 2282m, 2:11.4/500m
Cool-down 10 minute row: 2237m, 2:14.1/500m