* Come watch the Open Announcement this Thursday at 8PM @ CVCF

WOD:

1) 20 minute EMOTM:

Odd – 15/12 Calories Rowed

Even – 10 Thrusters 95/65 + 10 Toes-to-bar

Scale reps weights as needed. If you retested and crushed yourself yesterday on 16.1, scale this to alternate rounds of 10 Thrusters/10 Toes-to-bar, so that you perform only 50 reps of each movement.

2) Power Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

4) 3 rounds AQAP:

7 Muscle-ups

14 Power Snatch 95/65

21 Burpee Lateral Bar Hops

If you didn’t retest 16.1 yesterday, feel free to hit “Hawks” with class, and lets all be thankful for the physical and mental abilities and gifts to be able to do this everyday.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE