3/26/21

WOD

Open Workout 21.3

For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes

Then, Open Workout 21.4

Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 minutes

*Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.
*Complete both 21.3 and 21.4 back-to-back with no rest in between.

Train At Home

Open Workout 21.3 Equipment Free

For total time:
30 air squats
30 V-ups
30 thrusters                                   
Then, rest 1 minute before continuing with:
30 air squats
30 dips
30 thrusters
Then, rest 1 minute before continuing with:
30 air squats
30 handstand push-ups
30 thrusters 

Time cap: 15 min.

*Use a stick or PVC pipe to complete the thrusters.
*Perform the dips between two chairs. 

Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3.

Open Workout 21.4 Equipment Free

5-min. AMRAP:
20 alternating single-leg squats
20 freestanding shoulder taps