Open 16.1/Free Intro Session

Saturday February 27, 2016 The Box will open at 8:00am. We will run Heats every 30 minutes starting at 9:00am. We have space this week for 7 athletes to participate per heat. You must be present to sign up for a WOD. Please no buddy sign in, phone in's, texts, or PMs asking to be signed in to a heat. If you plan to participate in a heat, please arrive at least 30 minutes before your signed in heat and sign yourself up. Warm up is critical and just like in a daily WOD we do not go into WODs cold. You need time to warm your body and muscles. Last heat will run at 10:30am.

WOD WORKOUT 16.1 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 Bar Facing Burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups

Men lunge 95 lb. Women lunge 65 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of: 25-ft. front rack walking lunge 8 Bar Facing burpees 25-ft. front rack walking lunge 8 jumping chin-over-bar pull-ups

Men lunge 45 lb. Women lunge 35 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 Bar Facing burpees 25-ft. overhead walking lunge 8 chin-over-bar pull-ups

Men lunge 65 lb. Women lunge 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of: 25-ft. walking lunge 8 Bar Facing burpees 25-ft. walking lunge 8 jumping chin-over-bar pull-ups

*Lunges are unweighted

Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 Bar Facing burpees 25-ft. overhead walking lunge 8 chin-over-bar pull-ups

Boys lunge 65 lb. Girls lunge 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of: 25-ft. front rack walking lunge 8 Bar Facing burpees 25-ft. front rack walking lunge 8 jumping chin-over-bar pull-ups

Boys lunge 45 lb. Girls lunge 35 lb.

Warm Up: 500 m Row then :45 each x2 Jumping In Place Lunges In Place Inch Worms Push Ups Plate Halos Scap Pull Downs then PVC DROM

Inspiration, WODCoachComment