16.4 has been one of the most fun workouts of the Open – in my opinion. Again we saw some amazing performances!!! Click on the photo above to check out our album.

The last workout will be announced Thursday.  

Predictions?  I have one.  If you don’t like Thrusters, quit now.  I predict 125 Thrusters 95/65 for time.

Open Prep WOD

Who is the most influential person in the world today?

Gymnastic Warm Up

Jogging 3 circuits of the gym - Forwards, sideways then backpedal

Walking on tip toes down and back
Walking on heals down and back

Arm Circles, Swings and Hugs

Wrist stretches

Planks, Hollow Rocks and Superman's

Bridge Holds

Table Top Holds

Handstand Push-ups 

Every 2 minutes, for 12 minutes:
Handstand Push-Ups x Max Reps in 45 seconds
(OR handstand holds/ shoulder taps x 3-4 reps)

Metcon (4 Rounds for reps)

Against a two-minute running clock, complete as many reps as possible of:
3Cleans (115/75 lbs)
6 Shoulder to Overhead
9 Front Squats
Row for Max calories

Rest 2 minutes between sets, and complete a total of four sets.

Out of Town WOD

FOR TIME: 10-9-8-7-6-5-4-3-2-1:PUSH UP, JUMPING SQUAT



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