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!