Monday 29th March 2021

Open WOD 21.3 and 21.4

21.3

For total time:

15 front squats

30 toes-to-bars

15 thrusters


Rest 1 min.


15 front squats

30 chest-to-bar pull-ups

15 thrusters


Rest 1 min.


15 front squats

30 bar muscle-ups

15 thrusters


21.4 begins immediately upon completing or reaching the time cap for 21.3.

♀ 65 lb.

♂ 95 lb.

Time cap: 15 min.


21.4

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean 1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.



Alternate WOD

4 rounds, each for time as a sprint

10 Assault Bike Calories

10 Ball Slams 15/12kg

10 Push Ups

10 Kettlebell Swings 24/16kg

100m Run

Rest as needed between rounds to allow you to recover to sprint the next round (but try to keep it less than 3 min rest between rounds)


Turkish Get Ups

3-3-3 (per side)

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