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