WOD: 3 rounds of:

0:00-2:00 400 m run then max double unders in remaining time

2:00-3:00 max DB Push Press 30-40/15-25

3:00-4:00 max Pull Ups

4:00-5:00 max DB Squat Cleans (FULL)

Rest 5 min between rounds

A) In 8 minutes find a 3rm Power Snatch

B) In 7 minutes find a 3rm Power Clean

C) CF Metcon

D) 800m run x 2 (at an uncomfortable pace, but not max effort)

A) CF Metcon

B) Work on a weakness / repeat open wod if necessary

A) Open WOD 16.4

B) TBD

WORKOUT 16.4 Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d
Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:

Workout of the day - Wednesday, March 16, 2016

Warm Up:
Tabata of jump rope & burpees
then
2 rounds of: squats --> sit ups --> push ups --> mountain climbers

Skill: Row

3 x max calories in 90 seconds (rest is around 90 seconds due to switching out people)

WOD:

3 Rounds for time:

17 Alt Front Rack Lunges 95/65

17 KB Swings 53/35

17 Box Jumps 24/20

A) Complex; Power Clean + Hang Clean + Jerk; find heaviest for the day

B) CF Metcon

C) 4 sets; 15/12 calories on row, 15 empty bar thrusters (45/35), focus on breathing through all the work. Sprint through the couplet then recover completely and repeat.

Skill: 12 min EMOM

Even: Max Reps in 20 seconds - Power Clean @70-78.5% of 1 rm

Odd: Max Reps in 20 seconds - T2B

WOD: 10 min AMRAP

Partner WOD: Each partner does a full round before their partner goes 1:1 rest