FUNday OPEN WOD 22.3

WORKOUT 22.3

For TIME:

21 pull-ups

42 double-unders

21 thrusters (weight 1) 

18 C2B pull-ups 

36 double-unders

18 thrusters (weight 2) 

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

♀ 65 lb, 75 lb, 85 lb

♂ 95 lb, 115 lb, 135 lb

55+ ♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then C2B pull-ups | 65 lb, 85 lb, 105 lb

12min Time cap 

Thursday

OPEN WOD 22.3 Prep

Wednesday

Incline DB Bench Press

10-5-5-5-5-5

Landmine Complex

3 Rounds for Quality:

 6 Roll Out Pushup 

 6 Bent Over Row 

 6 Offset Reverse Lunge 

 6 Offset Deadlift 

 12 Front Squat 

 6 Rotational Core 

 6 Deadlift 

 6 Offset Reverse Lunge 

 6 Bent Over Row 

 6 Rollout Push Up 

REST 90sec b/n rounds

Bryce Mitchell is donating half his purse ($45,000) to Arkansas children with medical conditions. 

Tuesday

4 Rounds for TIME of: 

 400m RUN

 Jumping Agility Course

 10 Pull-UPs

       then…

KB Carry Relays

THE INTERNATIONAL LEGION OF DEFENSE!

Monday- PART II

WORKOUT 22.2

For TIME:

1.2.3.4.5….10.9.8.7.6….1 reps of:

 Deadlifts 

 Bar-facing BURPees

RX ♀ 155 lb ♂ 225 lb

Masters 55+ ♀ 125 lb ♂ 185 lb

Time cap: 10 minutes