OPEN WOD DROP INS AND VALIDATION $15 ALL DAY FRIDAY AND SATURDAY 10:00 TILL NOON AND ALL DAY MONDAY! WORKOUT 19.2 RX’D Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (weight #1) 25 toes-to-bars 50 double-unders 13 squat cleans (weight #2) If completed before
Every 2:00 X 5 5,4,3,2,1 Bench Press 8 Bent Over Rows THEN For Time: Teams of Two Partner 1: Row to 2000m Partner 2: 20 Thrusters 95/65 *Switch when 20 thrusters are complete. Continue alternating until 2000m is obtained. *Sub row for 150 Burpees THEN Accessory Cash Out: 150 Red Band Triceps Pull Down
Core WOD 9:00 Cap 1:30 Low Plank 100 Flutter Kicks 1:30 Low Plank 100 Flutter Kicks 1:30 Low PLank THEN 12:00 AMRAP 12 HSPU 12 Hang P Cleans 12 Toes to Bar RX 115/75 RX+ 135/95 THEN Accessory Cash Out: 4 X 8 each DB Curls (Building)
Every 1:30 X 4 8 Back Squats (Building) THEN 10 Rounds: 20 Double Unders 10 Wall Ball Shots 5 Ring Dips THEN Mobility: 2:00 Couch Stretch Each Leg
5:00 AMRAP 5 Bar Facing Burpees 5 Power Cleans 185/125 5:00 AMRAP 7 Bar Facing Burpees 7 Power Cleans 155/105 5:00 AMRAP 10 Bar Facing Burpees 10 Power Cleans 135/95 *Rest 4:00 Between Rounds *Score Each AMRAP separately THEN Core Cash Out: 3 Rounds of 25 GHD sit ups 20 Good Mornings 45/35
