WOD-
15 Front squats 95#(65#)
30 Toes-to-bars
15 Thrusters 95#(65#)
Then, rest 1 minute before continuing with:
15 Front squats 95#(65#)
30 Chest-to-bar pull-ups
15 Thrusters 95#(65#)
Then, rest 1 minute before continuing with:
15 Front squats 95#(65#)
30 Bar muscle-ups
15 Thrusters 95#(65#)
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3
Time cap: 15 min.
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
SPRINT-
3 Rounds for max reps
1:00 minute at each station of
Calories on the bike
Dumbbell hang squat cleans
Burpees over the dumbbells
GHD sit ups
Rest
You can start at any station. There is no rest
between stations. The only rest is the programmed
rest after you finish the 4 working stations
Score is total reps per round. Keep a running total
as you move from one station to the next.
