Saturday 03/27/21

 

Please continue to follow the Social Distancing guidelines during class at all times. Thank you!

Workout

Warm Up 

AMRAP 6
20 high knees
10 (total) alt groiners
10 empty bar deadlifts
10 empty bar front squats
10 empty bar thrusters
10 empty bar hang cleans
5 empty bar jerks 
5 straight leg sit ups

WOD
21.3

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats 
30 bar muscle-ups
15 thrusters 

Men 95lb
Women 65lb

Time cap: 15 min

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

Open 21.4

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 min.

Today's workout.png

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