032721

Warm-up:
10 PVC passthrough
10 Leg Swing
5 Deep Squat Complex
6 Air Squat
7 PVC Thrusters
3x through BB complex w/ empty bar
7 Burpee
then
5 Front squat
5 T2B or knee raise
5 Thruster
5 Front squat
5 Chest to bar or chin over bar or jumping pullup
5 Thruster
5 Front squat
5 BMU or Chest to bar or ring row
5 Thruster

Open WOD 21.3/4
For time:

15 front squats
30 toes-to-bars (Scaled I & Scaled II- Knee raise)
15 thrusters

Then, rest 1 minute before continuing with:

15 front squats
30 chest-to-bar pull-ups (Scaled I- Chin over bar, Scaled II- Jumping pullup)
15 thrusters

Then, rest 1 minute before continuing with:

15 front squats
30 bar muscle-ups (Scaled I-Chest to bar pullup, Scaled II- Ring Row)
15 thrusters

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

Rx-95/65#
Scaled I & Scaled II 65/45#
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.

Home WOD: WORKOUT 21.3 – FOUNDATIONS
For total time:
15 air squats
30 sit-ups
15 thrusters with stick
Rest 1 min.
15 air squats
30 dumbbell rows, 10 lb. (15 left, 15 right)
15 thrusters with stick
Rest 1 min.
15 air squats
30 push-ups
15 thrusters with stick
21.4 begins immediately upon completing or
reaching the time cap for 21.3.

21.4 is a 4 minute AMRAP of:
DB Deadlift
Power Clean
Hang Power Clean
Jerk

Time cap: 15 min.

Visit Games Site for specific workout standards for each division including the equipment free division.

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