03.25.16 (CFG Open 16.5)

24
Mar

03.25.16 (CFG Open 16.5)

froning1

The man, the legend, Rich Froning Jr. looking to keep his title.

Join us for a team bonding/ end of the Open/ appreciation party at 6:30 pm, April 2, @ The Tasty Weasel Brewery. Kids, pets, and food all welcome.

WU:/ 1. AMRAP 4 Min: (Burner)

10 Wall Balls (Any weight)

20 Double Unders

10 Box Jump Overs (any height)

20 Double Unders

2. Foam Roll!!! (quads, Shoulders, lats, glutes)

Lax Ball Triceps

Banded Front Rack & Ankle Mobility

WOD:/    Open Workout 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.