Open WOD 21.3
For Time: (15min Hard Cap)
15 Front Squats 95/65 MRX 65/45lbs
30 Toes to Bar
15 Thrusters
Rest 1min
15 Front Squat
30 Chest to Bar Pull-Ups MRX Pull-ups
15 Thruster
Rest 1min
15 Front Squats
30 Bar Muscle-Ups MRX Chest to Bar
15 Thrusters
Workout 21.4 begins immediately upon completing or reaching the 15min cap for 21.3.
Open WOD 21.4
Complete Complex for Max Load: (7min cap)
-1 Deadlift to
-1 Clean to
-1 Hang Clean to
-1 Jerk
Core Development
-15 Windshield Wiper on Bar or lying on floor
-30 Flutter Kicks (single count)
-15 Hip Extensions
-15 Reverse Hypers
