Strength & Conditioning:

Option 1:

2016 CrossFit Games Open WOD 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bar
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

 

Masters and Scaled options will be posted at the gym, but can be found here.

 

Option 2:

MPCF Board WOD

300 Double Unders

For Time

…rest 3 minutes, then…

Perform 3 rounds of:

30 Calories Rowed

15 Burpees

30 Kettlebell Swings (53/35)

15 Handstand Push-ups

 

For Time

 

Mobility:

Hip Capsule Stretch – 1:30/side

Ball Tack and Floss – 1:30/side

Lateral Opener – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 30

 

 

Post option, score, time, and experiences to comments