Warm Up
Repeat For 5 Minutes
15 Wall Ball Deadlifts
15 Wall Ball Rows
5 Push Ups
10 Squats
Skill: Kipping
Hanging Hollow To Arch Holds
Kip To Lever
Kipping Pull Up Singles Or Box Assisted Pull Ups
Kipping Pull Ups
Kipping Chest To Bar
Kipping Muscle Up
Dumbbell Bent Over Row
Every 1:15 Minutes On The Minute
3 Rounds X 8-12 Reps
WOD
15 Minute AMRAP
ELITE
55 Deadlifts (225/155)
55 Wall-Ball (20/14)
55-Calorie Row
55 Push-Ups
COMPETITIVE
55 Deadlifts (155/115)
55 Wall-Ball (20/14)
50-Calorie Row
55 Push-Ups
PERFORMANCE
55 Deadlifts (135/95)
55 Wall-Ball (14/10)
45-Calorie Row
55 Elevated Push-Ups
Stimulus Points
Don’t Expect To Finish Many Rounds. Do Big Sets.
2016 Open Repeat Workout
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10 Strict Hanging Leg Raises
Even Minutes) 30 Seconds Plank
Cool Down & Dismissal
Forward Fold Stretch
Hip Flexor Stretch