*ATHLETE’S CHOICE*
For Time: (40min cap)
200m Run
10 WBS 20/14 10’/9′ MRX 20/10 9′
10 Dumbbell Snatch 50/35 MRX 35/20
20 Double Unders
400m Run
20 WBS
20 Dumbbell Snatch
40 Double Unders
800m Run
30 WBS
30 Dumbbell Snatch
60 Double Unders
1200m Run
40 WBS
40 Dumbbell Snatch
80 Double Unders
*OR*
OPEN WOD 21.3
For total time: (15min cap)
15 front squats ages 16-54: 95/65 ages 14-15 & 55+: 65/45
30 toes-to-bar
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups ages 55+: chin over bar
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups ages 55+: chest to bar
15 thrusters
Scaled ages 16-54: 65/45, hanging knee raises/chin over bar/chest to bar
Scaled ages 14-15: 45/35, hanging knee raises/chin over bar/chest to bar
Scaled ages 55+: 45/35, sit-ups, jumping pull-ups, chin over bar pull-ups
OPEN WOD 21.4 (Time cap: 7 min.)
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
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OPEN ATHLETES — Don’t forget to submit your score for 21.3 and 21.4 before 7pm on Monday night!
(Athletes will not be able to redo the Open WOD in the 615PM class due to the score submission deadline)
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