WOD

Teams of 2 20 min amrap 30 burpee box jumps 40 pullups 30 squat cleans 155/105 40 cal bike 80 double unders  

16point3 Open WOD Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.

“Goat Day” Skill/weaknesses/make up day    

“Weightlifting Wednesday” Deadlift 5-5-5-5-5 increase in set, post heaviest set. Thruster work up to a heavy 3 Extra work (Competitor training) Air Bike 20 min :30 hard :30 easy

4 RFT 300m row 14 TTB 3 squat snatch 135/95 24 air squats Extra work ( Competitor training) For those who want more! Snatch 3 sets 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 85% 1 @ 90%

“Grace” 30 clean and jerks 135/95 For time  

  AMRAPx20 5 deadlifts 135/95 10 push press 135/95 1 rope climb partners of 2, 1 partner works at a time to finish a round then the next goes. Relay style.

16.2 Open WOD Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans* Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under

“Goat Day” Work on weakness/skills or Make up day   ** reminder 8pm tonight we will be getting together for live announcement for Fitness Open WOD 16.2. Come down enjoy a beer and watch the pros compete live.

For time 1 wall balls 30/20 1 pull-ups 2 wall balls 2 pull-ups 3 wallball 3 pull-ups Etc till 10 With 25 double unders after each set of pull-ups, time ends with double unders.