The last Open WOD 17.3 seemed to be a weed out WOD. Either you can do heavy Snatches and Chest-2-Bar Pull-ups or you can’t. Some people have gotten new PR’s doing this competition, though. That’s what competitions are all about, trying things that you haven’t done before and sometimes succeeding! Nice job everyone!

If you want to repeat 17.3, you are welcome to try again on Monday, or do it for the first time. Just get your score posted by 7pm our time on Monday!

MONDAY 3-13-17
Strength WOD: Deadlift
5+ reps x 1 set
then:
AMRAP in 12 minutes:
10 Wall Balls (20,14) to (10',9')
10 Box Jumps (24,20)
15 Wall Balls
15 Box Jumps
20 Wall Balls
20 Box Jumps
continue adding 5 reps to each round until time is up

TUESDAY 3-14-17
For Time:
42 Burpees
21 Knees-2-Elbows
30 Burpees
15 K2E
18 Burpees
9 K2E

WEDNESDAY 3-15-17
5 Rounds for time:
8 Sandbag Cleans* (50,35)
16 Overhead Lunges (sandbag)
8 Jumping Back Squats (sandbag)
*full squat

THURSDAY 3-16-17
Strength WOD: Shoulder Press
5 reps x 3 sets
then:
Partner WOD, 3 Rounds for time:
200' Sled Push/Pull (combined BW)
10 Push Jerks @ 75% of SP work weight
Partner holds Plank during Push Jerks

FRIDAY 3-17-17
Open WOD 17.4
(Hopefully it won't be something that makes us turn green.)

SATURDAY 3-18-17
Open Gym from 8 to 10am
Posted in Workout of the Day

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