Monday WOD 3.28.16

Hope everyone had a great Easter. Lot’s of PR’s and Progress last week. Let’s start the week off strong again!

Skill

Front Squat

20 min to find 1 rep max

WOD

3RFT
10-OH Squat 115/85
10-Box Jump 30/24

then

3 Rounds
12-c2b
12-wall ball 20/14 (Everyone use north wall away from rig)

Friday WOD 3.25.16

Happy Friday!

Skill

OH Squat

20 min to find 1 rep max

WOD

WORKOUT 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Bar Facing Burpees (2 foot take off RX)

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Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.

Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 45 lb.
Girls use 35 lb.