Wednesday 3-30-16 WOD

It is CRITICAL to make sure that your measurements are correct when setting up for an open workout. Have someone check to make sure it's right then have someone else double check to make sure its perfect. Yep this looks good to me!

Coach KRAUSSSS setting up to do Open workout 16.2

For both CrossFit & Fitness the "couplet" must be performed each and every minute. If you can't finish a round take the next round off for a minute then jump back in.

CrossFit:
A.
8 Min EMOM Couplet
7 BB Snatch & 3 OHS @ 65/95@

Rest 3 Min

B.
8 Min EMOM Couplet
15 Wall Balls 20/30# & 5 Burpees

Rest 3 Min

C.
8 Min EMOM Couplet
8 Alternating Lunges (front rack) & 5 Back Squats 65/95#

D.
Optional...
6 min max strict pull ups and strict dips. Alternate between teh two as much as you like but keep em strict!

Fitness:
A.
8 Min EMOM Couplet
12 KB Snatches 6&6 & 3 Goblet squat Jumps

Rest 3 Min

B.
8 Min EMOM Couplet
10 Wall Balls 14/20# & 3 Burpees

Rest 3 Min

C.
8 Min EMOM Couplet
8 Alternating DB lunges (arms at your sides) 5 DB Squats (Get one head of each DB resting on your shoulder).

D.
Optional...
6 min max strict pull ups and strict dips. Alternate between the two as much as you like but keep em strict! If using a band for either dips or pull ups use a tempo of 3222