OPEN 20.4

November 1, 2019

 

 

20.4 is here and its a good one. 

 

We will be taking on 20.4 in all regular Friday and Saturday classes. 

 

As we will have a 20min time cap again we will run 2 heats each class to allow for everyone to judge and have a judge. 

 

Please remain patient if we run over time a bit as we want everyone to be safely warmed up and good to go for this tough WOD!

 

Good luck to everyone and remember to log your scores!

 

Cam will update us next week with an intramural score update!

 

TRAINING FRIDAY/SATURDAY


WARMUP

2 rounds

3 gym lap run (down and back is 1 lap)

6 Pushups

12 squats

 

OPEN 20.4 For Time (20min Cap)

 

RX

30 Box Jumps (20/24)

15 Clean n Jerks (65/95)

30 Box Jumps

15 Clean n Jerks (85/135)

30 Box Jumps

10 Clean n Jerks (115/185)

30 Single Leg Squats 

10 Clean n Jerks (145/225)

30 Single Leg Squats

5 Clean n Jerks (175/275)

30 Single Leg Squats

5 Clean n Jerks (205/315)

 

SCALED

30 Box Jumps (20/24)

15 Clean n Jerks (35/65)

30 Box Jumps

15 Clean n Jerks (55/95)

30 Box Jumps

10 Clean n Jerks (75/115)

30 Med Ball Step Ups (14/20)

10 Clean n Jerks (95/135)

30 Med Ball Step Ups

5 Clean n Jerks (115/155)

30 Med Ball Step Ups

5 Clean n Jerks (135/185)

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