23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpees after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max Single arm DB thruster each side
30min EMOM
1. 45sec. Echo Bike
2. 30sec. DB-Hang Clusters
3. 45sec. Row
4. 6-10 DB-DL + 6-10 alt. DB-FR rev. lunges
5. rest
Endurance waves
4x 8min AMRAP, 2min rest
Calories (You Go I Go)
5-10-15-20-15-10-5-10-15-20-...
(sc: 3-6-9-12-9-6-3-6-9-12-...)
1) Concept 2 Bike
2) Ski Erg
3) Row
4) Echo Bike
Open 23.2
Rx'd
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
Scaled
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpees after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
Foundations
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs or walks (1 rep = 50 ft)
*Add 5 burpees after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster for best technique and load.
Time begins immediately following the completion of 23.2A. Start with the stick and only add load if technique is sound. If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.