WOD
"Open Test"
20 min AMRAP
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
Fitness:
40 Wall ball
40 Dub/100x Singles
30 Box Jump/Step Down
30 Hanging Knee Raises or Sit Ups
20 Pull Up/Ring Row
20 Burpee
10 DB Power Snatch
10 Burpee Jumping Pull Up
P: as R/X
Sport
“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!
