Friday 3.26

FRIDAY: Open WOD 21.3/21.4

This is a bit of a unique one. Classes will warmup, then drill the “21.4” version like any other strength, but then the order has to be done WOD first then Strength Complex. Have fun!

21.3
15 Front Squat 95/65
30 Toes to Bar
15 Thrusters
Rest 1:00
15 Front Squat
30 CTB Pull-ups
15 Thrusters
Rest 1:00
15 Front Squat
30 Bar Muscle Ups
15 Thrusters

15:00 time cap

Once finished/capped, start “21.4”

21.4
7:00 to find a max of the following complex
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk

Coaches will help with scaling for each movement

HomeWOD
CORE
3 Rounds
40 Double Mountain Climbers
30 Toe Touches
20 Side Plank Hip Raises (each side)

WOD: 150 Jumping Lunges
– EMOM 5 Burpees