Last Week of the OPEN!
Warm Up:
Run or Row 800m
15 OH Squats (PVC)
20 Sit Ups
10 Burpees
Mobility:
10 Good Mornings
30 Sec Banded Lat Stretch
5 Kneeling Circles On Wall each side
Sup Trap smash in overhead postion
Strength (before or after 23.3)
2 Hang Power Cleans + 1 Jerk
3-3-3-2-2-1-1|
WOD:
23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1) (95/65#)
5 wall walks
50 double-unders
12 snatches (weight 2) (135/95#)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
Option 2 (only if you already did 23.3)
AMRAP in 10 Min of:
1-2-3-4-5-6-7-8-9-10-
9-8-7-6-5-4-3-2-1 Reps of:
Deadlift (225/155#)
Bar Facing Burpees (burpee then jump over barbell)