Warm up:

200m row

-30 sec rest

200m row

10 squats

10 sit ups

10 push ups

 

 

Skill/Strength: 

Take about 5-8 mins practicing the movements

 

2 rounds

3 lunges each leg

3 bar facing Burpees 

3 chest to bars

 

WOD 16.1 For Open Competitors Only

 

20 Min AMRAP

25' OH Walking Lunges 95/65

8 Bar Facing Burpees

25' OH Walking Lunges

8 Chest to Bar Pull Ups

 

Scoring:

-Every 5' of the walking lunges count as 1 rep

-26 total reps per round

-Burpee jump must start with 2 feet

 

S1: Scaled Open Competitors 

 

20 mins AMRAP 

25' Front Rack Walking Lunges 45/35

8 Bar Facing Burpees

25' Front Rack Lunges 45/35

8 Jumping Pull Ups

 

Scoring:

-Every 5' of the walking lunges count as 1 rep

-26 total reps per round

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