20.2 Warm up the thruster and your toes to bar for 10 min 20.2 *we will likely not have enough dbs for some of the classes. If their are registered. Athletes in your class please let them use the dbs first. You can modify with a barbell 95 or...

10 min to: Work to a heavy set of 3 hang cleans “Work it Wednesday” 10 rds 10 goblet squats :30 Squat hold with kettle bell 10 hang power cleans 95/65 :30 overhead hold or handstand hold 10 push-ups :30 plank *24 min time cap

OHS (pause 3 seconds in the hole) 3-3-3-3-3 WOD Run 800m 30 ohs Run 800m *use 60% of your heaviest set from the strength

Spend 15 min and build to a moderately heavy power snatch or Power clean and jerk. WORKOUT 20.1 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes WORKOUT VARIATIONS Rx’d (Rx’d Ages 16-54) ♀...

“Work it Wednesday” 7 min amrap 25 DUs 10 shoulder to overhead 95/65 Rest 2 min 7 min amrap 10 box stepups or jumps 24/20 20 sit-ups Rest 2 min 7 min amrap 10 bike cals 100m run

1 1/4 front squats 2-2-2-2-2 (descend into a full depth squat, As you rebound out of the first squat, come up above ¼ of the full squat, drop into the full depth position, rebound out, and stand all the way up to finish the 1 ¼ rep.) WOD 10min...