WOD
"Open WOD 21.3 / 21.4"
For Time: (15 Minute Time Cap)
15 Front Squats (43 / 30kg)
30 Toes-to-bar
15 Thrusters (43 / 30kg)
Then, Rest 1 Minute before continuing with:
15 Front Squats
30 Chest-to-bar Pull-ups
15 Thrusters
Then, Rest 1 Minute before continuing with:
15 Front Squats
30 Bar Muscle-ups
15 Thrusters
*Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3
Complete the Following Complex For Max Load: (7 Minute Time Cap)
Deadlfit + Clean + Hang Clean + Jerk
| Level 2 : | For Time: (15 Minute Time Cap) |
| 15 Front Squats (30 / 20kg) | |
| 30 Knee-raises | |
| 15 Thrusters (30 /20kg) | |
| Then, Rest 1 Minute before continuing with: | |
| 15 Front Squats | |
| 30 Chin-over-bar Pull-ups | |
| 15 Thrusters | |
| Then, Rest 1 Minute before continuing with: | |
| 15 Front Squats | |
| 30 Chest-to-bar Pull-ups | |
| 15 Thrusters | |
| *Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3 | |
| Complete the Following Complex For Max Load: (7 Minute Time Cap) | |
| Deadlfit + Clean + Hang Clean + Jerk | |
| Level 1 : | For Time: (15 Minute Time Cap) |
| 15 Front Squats (30 / 20kg) | |
| 30 Sit-ups | |
| 15 Thrusters (30 / 20kg) | |
| Then, Rest 1 Minute before continuing with: | |
| 15 Front Squats | |
| 30 Jumping Pull-ups | |
| 15 Thrusters | |
| Then, Rest 1 Minute before continuing with: | |
| 15 Front Squats | |
| 30 Chin-over-bar Pull-ups | |
| 15 Thrusters | |
| *Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3 | |
| Complete the Following Complex For Max Load: (7 Minute Time Cap) | |
| Deadlfit + Clean + Hang Clean + Jerk |
Post load on the lift and time / reps on the WOD to comments.
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