03/21/16

The theme for 16.5 will be “Blast from the Past”…wear your best leg warmers and neon shorts!

The gym will be closed on Saturday.

Today you can redo/make up 16.4 or the programming below. One or the other, not both.

A) Partner WOD (20 min cap)
4 RFT (you complete the first two rounds, then your partner does two)
6 Power Cleans, 135/95
6 Bar Facing Burpees

4 RFT (you complete the first two rounds, then your partner does two)
6 Jerks, 135/95
9 Box Jumps

4 RFT (you complete the first two rounds, then your partner does two)
6 Thrusters, 135/95
12 C2B Pull ups

2 RFT (you complete one round, then your partner does one round)
9 Power Cleans, 135/95
12 Bar Facing Burpees

2 RFT (you complete one round, then your partner does one round)
9 Jerks, 135/95
15 Box Jumps

2 RFT (you complete one round, then your partner does one round)
9 Thrusters, 135/95
18 C2B Pull ups

B) Overhead squat
3×5, climbing

EXTRA
A) Running, 3x (600m, 400m, 500m) w/40sec rest between reps & 5 min rest between sets
B) Plank hold, 3x max effort




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