Workout of the Day
—Warmup—
- 400m Run
- 500m Row
- 40 Double Unders
- 90 sec. Paleo Chair Hold
- 20 Air Squats
- 20 Bridges (squeeze glutes at top)
- 60 sec. Dead Hang Hold
- 20 PVC Pipe Dislocates
- 20 PVC Pipe Figure 8s (10 each direction)
- 20 Buz Saws
- 10 Front Squats (45#)
- 10 Push Presses (45#)
- 5 Thrusters
- 10 Bar Facing Burpees
—Conditioning—
CrossFit Games Open WOD 16.5
For Time:
21-18-15-12-9-6-3 reps of
- Thrusters (95/65)
- Burpees (bar facing)
