170728 – “Open Test”
Warm up:
400M Run
Cindy Relay
WOD:
20 Min AMRAP-
RX:
50 Wallball Shots
50 DUs
40 Box Jumps (24/20)
40 Toe to Bar
30 C2B
30 Bar Facing Burpees
20 Cleans (135/95)
20 Jerks (135/95)
10 Snatches (135/95)
10 Ring Muscle-ups
Scaled:
50 Wallball Shots
50 Singles
40 Box Jumps
40 Toe to Pole
30 Ring Rows
30 Bar Facing Burpees
20 Cleans (50% of C&J)
20 Jerks (50% of C&J)
10 Snatches (50% of C&J)
10 Burpee Pull-up
Cash out:
3x 2:00 Interval Run with 2:00 Rest
Mobility:
Circle-up