Open WOD 20.4

Feb 3rd, 2021

Category: Uncategorized

Open WOD 20.4

Shira

Warm-up
10-8-6
-Bulgarian Split Squats*
-Muscle Cleans**
-BB Front Squats
-BB Press***
-Box Jumps

*Each Leg
**1st Round =  High Hang ,2nd = Mid Hang, 3rd = Floor
***1st Round = Strict Press, 2nd = Push Press, 3rd = Push Jerk

Mobility
Mash and Stretch Calves
Stretch Lats

Open WOD  20.4
For time:

30 Box Jumps (24/20 in)
15 Clean-and-Jerks (95/65 lb)
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (135/85 lb)
30 Box Jumps (24/20 in)
10 Clean-and-Jerks (185/115 lb)
30 Single-Leg Squats*
10 Clean-and-Jerks (225/145 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (275/175 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (315/205 lb)

Level 3- 95|135|155|185|205|225
Level 2 – 75|95|115|135|155|165|175
55|65|75|85|95|105
Level1 – 65|75|85|95|105|115
35|45|55|65|75|85

*cranky knees? goblet lunges can be subbed for pistols

Extra Work 
50-40-30-20-10
Ski Cals
Assault Bike Cals