Monday, February 20 2023

TEAM WOD:

24min AMRAP:

Alternating rounds with a partner:

36 Double Unders

12 KBS 24/16kg RX+ 32/24kg MRX 20/12kg

6 Burpee Box Jump Overs 24"/20"

Rest 5 minutes

Accumulate with a partner:

100 Goblet Step-ups (one partner works, one holds a plank)

100 Goblet Squats (one partner works, one holds a wallball squat)

100 Partner Passing Wallball Sit-ups 20/14 MRX 20/10

OR

OPEN WOD 23.1 (in all classes except the 6:15pm)

Complete as many reps as possible in 14 minutes of:

60 Calorie Row

50 T2B

40 WBS 20/14 10'/9' MRX 20/10 9' Ages 14-15 14/10 10'/9'

30 Clean 135/95 MRX 115/65 Ages 14-15 95/65

20 Ring Muscle-ups

Scaled ages 16-54: hanging knee raises, 14/10 10'/9', 95/65, chin over bar pull-ups

Scaled ages 55+: sit-ups, 14/10 8', 65/45, jumping C2B pull-ups

Foundations: 60 strokes on the rower, sit-ups, 45/35 cleans, push-ups

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Open Athletes! Don't forget to submit your score for 23.1 before 7pm tonight!!

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