Open WOD 16.1

Complete as many rounds and reps as possible in 20 minutes of:

- 25-ft. overhead walking lunge (65/95)
- 8 bar-facing burpees
- 25-ft. overhead walking lunge (65/95)
- 8 chest-to-bar pull-ups

Scaled option is available too

If you are competing in the 2016 CrossFit Open and plan on doing the WOD on Friday - Rest and Mobilize!

Partner WOD (You Go – I Go):
3,000m Row
100 Ab Mat Sit Ups
800m Run

EMOM:
10 min EMOM of 4 Thrusters (75/115)
The last minute of the EMOM is max rep Thrusters

2 min rest

For Time:
20 C2B
15 Rig Touch Burpees
20 Pull Ups
15 Rig Touch Burpees

21-15-9

- Hang Clean (105/155)
- Ring Dip

STRENGTH:
10 minutes to work up to a heavy DL triple

WOD:
3 RFT:
- 60 DU
- 30 Rig Touch Burpees
- 15 Deadlifts (165/245)

STRENGTH:
10-8-6-4-2 Overhead Squat
*From the floor and the 1st rep MUST be a squat snatch!!!

10 min AMRAP
11.1/14.1
- 30 DU
- 15 Snatches (55/75)

12 min AMRAP:

3 Snatch (95/135)
6 Clean & Jerk (95/135)
9 C2B

6 RFT:
6 HSPU (Comp: Strict)
8 Thrusters (85/125)
200m Run

“Nasty Girls”
3 RFT:
50 Air Squats
7 Ring MU
10 Hang Cleans (95/135)

Max Effort:
1,000m Row

Rest as needed

Max Effort:
500m Row

*Optional after WOD: 45 GHD sit ups in the least amount of sets possible.

STRENGTH:
DL 8-6-4-2-2-4-6-8

10 min AMRAP:
10 OH Squat (65/95)
10 T2B
10 SDLHP (65/95)

STRENGTH:
12 min to work up to a heavy load on Squat Clean and Jerk

5 RFT
30 DU
15 Pull Ups
3 Squat Clean and Jerks (135/205)

TABATA:
:20 on, :10 off x 8
(1 min rest between movements for rotation/transition)

Rig Touch Burpees
BJ
Cal Row
KB Strict Press from knees

STRENGTH:
15 min to work to a heavy Squat Snatch

EMOM:
10 min EMOM of 4 Snatches (95/135)
*The last minute of the EMOM is max rep Snatches

2 min rest 

For Time:
1200m Run

MAX-REP:
4 sets of max rep strict pull ups

2 RFT:
30 T2B
50 Ab Mat Sit Ups
100 DU

*Optional: after WOD complete max effort 500m Row