Brevard Open WOD 3
18 Min AMRAP
100 Wall Balls 20/14# to 10/9 foot target
100 Deadlifts 115/75#
100 Double Unders
Score is total reps completed.
Wall Ball: Must squat to below parallel to start, finish with center of ball hitting the target height.
Deadlifts: Bar starts on ground, stand up so shoulders are behind the bar, hips open, knees locked out. Bar must touch ground every rep.
Double Unders: Rope must make 2 complete passes under the feet without interference.
OTM x 20min
Even = 5 Power cleans @ 185/125
Pick a weight that allows clean reps, touch n go if possible.
Odd = 200m recovery row 80% pace
15 Minutes to Est 1RM in Snatch
15 Minute Cap:
1 Squat Clean 225/155
1 Muscle up
3 Squat Clean 205/135
3 Muscle up
5 Squat Clean 185/115
5 Muscle up
7 Squat Clean155/105
7 Muscle up
9 Squat Clean 135/95
9 Muscle up
*Choose a weight that allows you to move through quickly on the cleans
*2 pullups 1 dip per muscle up for sub.