Rest Day!!! Open Gym 5:30am Oly class 5:30pm

For time: 20 KB Power Snatch (10 each arm) 55/35 30 Hand-Release Pushups 40 Wallball Sit-ups 10 Dumbbell Power Snatch 55/35 20 Hand-Release Pushups 30 Wallball Sit-ups

1. Conditioning EMOMx12 odd: 12/10 Calorie Row even: 12 Box Jumps (jump every rep to games standards) Rest 3 min. 2. Conditioning EMOMx12 odd: 10 Thrusters 95/65 even: 10 Burpees 3. Practice 3 min of max reps pistols

Teams of 3: Max reps for 22.5 mins (5 total rounds) of: Double Unders T2B Power cleans 95/135 *Every 90 sec perform 5 Burpees and rotate to next exercise    

Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target For Scaled & Masters variations as well as […]