WOD
In teams of 2
The Open Test:
20 Minute AMRAP
Most will do a variation of this:
Fitness: : 40x Wall ball + 40x Dub/100x Singles +
30x Box Jump/Step Down + 30x Hanging Knee Raises or Sit Ups, 20x Pull Up/Ring Row + 20x Burpee, 10x DB Power Snatch + 10x Burpee Jumping Pull Up
PERFORMANCE
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (115/80)
20 Jerks (115/80)
10 Snatches (115/80)
10 Burpee Chest to Bar Pull-ups
Sport: Teams of 2 or solo
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups
or - if you don't want to do the Open - choose your favorite HERO WOD today!
