WARM UP

amrap 5'
10 lunges
5 burpees
10 wall balls
50m run
 

CLANG & BANG 

Open WOD 16.1
amrap 20'
8 alternating Overhead Lunges (95/65)
8 Barbell Facing Burpees
8 alternating Overhead Lunges (95/65)
8 Chest to Bar Pull Ups
*when calculating final score each set of 8 OH lunges will count as 5 reps. One full round is 26 reps.

Scaled version
8 alternating FR lunges (45/35)
8 barbell facing burps
8 alternating FR lunges (45/35)
8 jumping pull ups (athletes head should be 6' below bar at start)

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Posted
AuthorBen Magnone