Warmup

500M Rowing

Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Round of 40 + 3 BJOs
#12 dumbbell
Workout w/Karl

Warm up
Jump rope

Sham

7 rounds for time of:
11 body-weight deadlifts (110#)
500M row
Normally, replace rowing with a 100M sprint; I ran since my knee was injured

Completed: 4 rounds

work out w/Karl, Jenna, and Sascha

Jenna and Sascha ran around the house alternating 6# med ball and dog 10X, then 20 med ball slams in the grass X 3 rds (I helped Sascha finish by running the last 7 laps for her)