We have some options here today:
If you are going RX and you are registered for the Open. Perform your WOD first, then you have the option to work on your Fronts Squats or perform “Annie” after you have recovered.
If you are not going RX and are NOT registered for the Open, perform your Front Squats first as a lead in to your 8 Minute Amrap.
A1. RX Version:
Complete as many rounds and reps as possible in 4 minutes of:
100/65lb Thruster – 15 reps
Chest to bar Pull-ups – 15 reps
*If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
**If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
***If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc…
B1. For time: “Annie”
50-40-30-20-10
Double Unders
Abmats
*10 minute time cap
A2. Take 20 minutes-
Front Squat: All percentages are based on your 1RM Front Squat.
60%x6
65%x6
70%x6
75%x4x4
B2. Non RX Version:
Complete as many rounds and reps as possible in 8 minutes of:
95/65lb Thrusters – 15 reps
Pullups – 15 reps
Morning Crew: This is not a heavy weight comparatively, if you can control your drops, feel free to perform this WOD in one of the Am classes.
Athletes: For anybody not registered for the Open and not going “RX”, this will be an 8 minute Amrap of thrusters and pullups. Option to scale down and use a band for the pullups is available to you. Pace yourself, because this gets nasty quick!
