Daily Wod - Clipper City Fitness

Open Workout 16.1

WOD Workout 16.1 20-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 95 lb. W 65 lb.

Strength Accumulate 120 seconds* in a L-sit. *Every time you come down complete 5 push-ups WOD 12 min AMRAP 8 Wall Balls 20/14 8 Pull-ups

Strength Front Squat 1 Rep Max WOD 14 min EMOM Odd: 12 Power Cleans 135/95 Even: ME Burpees

Strength Power Snatches 5 sets of 3 reps (touch & go) @ 65-70% WOD 6 min AMRAP 6 Power Snatches 115/75 30 Double-Unders

WOD 12 min AMRAP 15 Wall Balls 20/14 10 T2B Rest 2 min 12 min AMRAP 15 KB Swings 53/35 10 Box Jumps 24/20

Strength Push Press 5 sets of 2 reps WOD 12 min EMOM Min 1 – 10 Alternating KB snatches 70/53 Min 2 – 15 Abmat Sit-ups Min 3 – 20 Push-Ups