2:00 Shoulder Swimmers

Then

Alt. EMOM 9:00 (:50s working :10s Transition)
1- PVC Overhead GFYs (GFY = R-Leg Lunge + L-leg lunge + squat)
2- Bar Facing Burpees
3- Ring Rows

Logistics are tough on this one so plan out WELL BEFORE THE WOD where you walking with a barbell overhead if you are doing that version. There are other people in the gym doing the workout at the same time so pay attention and communicate. Maybe we can use the NEW TURF!

“16.1”

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge 95/65lbs
8 bar facing burpees
25-ft. overhead walking lunge 95/65lbs
8 chest-to-bar pull-ups

Scaled
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge 45/35lbs
8 bar facing burpees
25-ft. front rack walking lunge 45/35lbs
8 jumping chin-over-bar pull-ups

See notes for logistical considerations/modifications
Josh Bridges: 365 reps (14+1 rounds and reps) Austin Spencer: 307 reps (11+21 rounds and reps)

Feel: Cardio

Pacing: Sustain

Target Score: 7 Rounds

Firebreather Score: 10+ Rounds

Scaling/Logistical modifications

If floorspace for lunging is limited, consider one of the following:

– Have athletes lunge 25′ to determine number of steps required and then have athletes perform that number of in-place steps for each 25′ lunge.

– Have athletes perform 8-10 steps in place.

• DB Alternative: athletes use 50s/35s (Rx), 35s/20s (Scaled) and lunge 25′ with one DB locked out overhead and the other in the front rack. Athletes switch arms each time they lunge, and perform DB facing burpees instead of bar facing.

Coach Focus: Open re-test is 20 minute merry go round. Since this is an Open WOD Test, if reasonable let athletes take a crack at RX.  Consider the DB version if space is an issue (see above).