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16.1 Open WORKOUT! May be subbed in here or done at Friday Night Lights at Central (I think!)…we will also do program 16.1 on Sunday.

Basic Every minute, on the minute, for 15 minutes: Minute 1 – Goblet Squat x 10 reps @ 2111 Minute 2 – Strict Supinated-Grip Pull-Ups

Cash in: 2×400 on 3:00 minutes Cash out: 3×10 GHD Sit ups   Basic & Performance Every 2 minutes, for 16 minutes (8 sets): Strict

Cash out:  2×20 evil wheels Basic Every 2 minutes, for 20 minutes (10 sets, 5 of each): Odd Sets – Deadlift x 6 reps @

Cash In: 1 x 800 Cash Out: 2×25 floor wipers   Basic & Performance Every 3 minutes, for 18 minutes (6 sets), rotate through the

Basic & Performance Conditioning (note: you could substitute C&J for snatch) AMRAP 4:00 30 Lateral BB Burpees AMRAP Snatches, 75/55 Rest 4:00 AMRAP 4:00 20

Saturday 2/20 Cash in: 2×200…60 sec rest   Basic & Performance In teams of three, alternating complete rounds, complete as many rounds and reps as

Basic Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each: Minute 1 – Back Squat

Basic Four sets of: Back Squat x 6-8 reps @ 3011 Rest 45 seconds Supine Ring Row x 8-10 reps @ 2111 Rest 45 seconds

Cash in: 2×400 on 3:00 minutes Cash out: 3×10 GHD Sit ups   Basic Every minute, on the minute, for 21 minutes: Minute 1 –