17.5 is all about heart and lungs! And a bunch of double unders. I’m excited to see our athletes step up to the challenge and complete this workout! Think about your pacing strategy. For certain athletes, it may be beneficial to break up the thrusters into five and four reps if it keeps your heart rate down and allows you to perform longer double under sets without tripping. If you’re great at dubs then hold on and go unbroken on the thrusters!

Judges, if you have a stop watch, please bring it since we may have overlapping heats due to the long time cap.

Warmup
3 rounds
9 wall balls with pause at the bottom
10m high knees
10m butt kickers
5 empty bar push press with pause at the top

Stretch
1-2 minute bare foot squat hold
Wrist stretches
1:00 frog
1:00 saddle
1:00 puppy dog
:30 squat hold with barbell on knees

Primer
3 rounds
7/5 cal bike
3 thrusters
10 double unders
The primer should be done at high intensity and then rest 5+ minutes before starting the workout

17.5
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders
(40 minute cap)

Recovery
5-10 minute bike

Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.
Teenagers 14-15:
Boys use 65 lb.
Girls use 45 lb.
Masters 55+:
Men use 65 lb.
Women use 45 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders
Women use 45 lb. and perform single-unders
Scaled Teenagers 14-15:
Boys use 45 lb. and perform single-unders
Girls use 35 lb. and perform single-unders
Scaled Masters 55+:
Men use 45 lb. and perform single-unders
Women use 35 lb. and perform single-unders

QuickFit
AMRAP 15
12/9 Cal Bike
5 Dumbbell Hang Snatch/side
50 Jump Rope