Friday, March 4
WOD
Warm-Up:
10 PVC passthrough
5 Yoga pushup
25 Jumping jax
10 T-spine opener
15 Penguin jump
5 Muscle snatch
4 Hang power snatch
3 Snatch
then
1 Wall walk
20 DU/SU
4-6 Power snatch at weight 1
1 Wallk walk
20 DU/SU
2-4 Power snatch at weight 2
WOD:
“Open 23.3”
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks (Scaled wall walk or bear crawl)
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders (Single-unders)
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups (hand release push-ups)
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
Rx women-65 lb, 95 lb, 125 lb, 155 lb
Rx men- 95 lb, 135 lb, 185 lb, 225 lb
Scaled women- 45, 65, 75, 85 lb
Scaled men- – 65, 95, 115, 135 lb
Mobility:
200m Walk
