Monday, March 14 2022

Athlete's Choice:

For Time: 40min cap)

600m Run, Row or 1.5K Bike

50 Deadlifts 95/65 RX+ 115/75 MRX 75/55

50 Air Squats

500m Run, Row or 1.2K Bike

40 Hang Cleans

40 Wallball Sit-ups 20/14 MRX 20/10

400m Run, Row or 1K Bike

30 Front Squats

30 Hand Release Push-ups

300m Run, Row or .7K Bike

20 Power Cleans

20 Over the bar Burpees

200m Run, Row or .5K Bike

10 Shoulder to Overhead

100 Double Unders

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OR

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OPEN WOD 22.3

For Time: (12 min cap)

21 Pull-Ups 55+ Jumping Chin-Over Bar Pull-Ups

42 Double Unders

21 Thrusters Ages 16-54 95/65 Ages 14/15 & 55+ 65/45

18 Chest to Bar Pull-Ups 55+ Pull-Ups

36 Double Unders

18 Thrusters Ages 16-54 115/75 Ages 14/15 & 55+ 85/55

15 Bar Muscle Ups 55+ Chest to Bar Pull-Ups

30 Double Unders

15 Thrusters Ages 16-54 135/85 Ages 14/15 & 55+ 105/65

Scaled (Ages 16 – 54)

• Jumping chin-over bar pull-ups, then chin-over-bar pull-ups, then chest to bar pull-ups

• Single-Unders

• Women’s Barbell – 45/55/65

• Men’s Barbell – 65/85/105

Scaled (Ages 14/15 & 55+)

• Jumping chin-over ball pull-ups. then chin-over bar pull-ups, then chest to bar pull-ups

• Single Unders

• Girl’s Barbell – 35/45/55

• Boy’s Barbell – 45/65/85

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OPEN ATHLETES!

DON’T FORGET TO SUBMIT YOUR SCORE FOR 22.3 BEFORE 7PM MONDAY NIGHT!

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