WOD: Friday 210326 - Open WOD 21.3 & 21.4

Linnea recently completed Fundamentals and has been in class for a couple of weeks now. It’s great having you, Linnea!

WHITEBOARD BRIEF

- Strength: …is 21.4
- Metcon: …is 21.3

Open WOD 21.3 & 21.4

21.3

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats 
30 bar muscle-ups
15 thrusters 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

Rx Men/Women: 95/65 lb. for the front squats and thrusters

Scaled Men/Women: 65/45 lb. for the front squats and thrusters

Time cap: 15 min.

21.4

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.