So 17.1 is….
Warm-up
Spend 2 minutes in Z1
Then 3 rounds
10 KBS
10 push-ups
10 goblet squats
Mobility
An overall mobility session as a class
Coaches will emphasize the t-spine, shoulders, quads and hamstrings.
WOD
AFAP; w/a 20 minute time cap
10 DB snatches (50/35#)(35/20#)
15 burpee box jump overs (24/20″)
20 DB snatches
15 burpee box jump overs
30 DB snatches
15 burpee box jump overs
40 DB snatches
15 burpee box jump overs
50 DB snatches
15 burpee box jump overs
*scaled athletes use the same size box, but can step up.
Cool Down
Shoulder recovery is a must. Friday Night Lighter’s take some time before your celebratory drink
