Athlete’s Choice:
For Time: 40min cap)
600m Run, Row or 1.5K Bike
50 Deadlifts 95/65 RX+ 115/75 MRX 75/55
50 Air Squats
500m Run, Row or 1.2K Bike
40 Hang Cleans
40 Wallball Sit-ups 20/14 MRX 20/10
400m Run, Row or 1K Bike
30 Front Squats
30 Hand Release Push-ups
300m Run, Row or .7K Bike
20 Power Cleans
20 Over the bar Burpees
200m Run, Row or .5K Bike
10 Shoulder to Overhead
100 Double Unders
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OR
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OPEN WOD 22.3
For Time: (12 min cap)
21 Pull-Ups 55+ Jumping Chin-Over Bar Pull-Ups
42 Double Unders
21 Thrusters Ages 16-54 95/65 Ages 14/15 & 55+ 65/45
18 Chest to Bar Pull-Ups 55+ Pull-Ups
36 Double Unders
18 Thrusters Ages 16-54 115/75 Ages 14/15 & 55+ 85/55
15 Bar Muscle Ups 55+ Chest to Bar Pull-Ups
30 Double Unders
15 Thrusters Ages 16-54 135/85 Ages 14/15 & 55+ 105/65
Scaled (Ages 16 – 54)
- Jumping chin-over bar pull-ups, then chin-over-bar pull-ups, then chest to bar pull-ups
- Single-Unders
- Women’s Barbell – 45/55/65
- Men’s Barbell – 65/85/105
Scaled (Ages 14/15 & 55+)
- Jumping chin-over ball pull-ups. then chin-over bar pull-ups, then chest to bar pull-ups
- Single Unders
- Girl’s Barbell – 35/45/55
- Boy’s Barbell – 45/65/85
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OPEN ATHLETES!
DON’T FORGET TO SUBMIT YOUR SCORE FOR 22.3 BEFORE 7PM MONDAY NIGHT!
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