The Open is finished and in the history books. However, it should not be forgotten. Those skills you learned for the first time are the things you need to keep practicing. The things you kind of forgot about and didn’t think you would need again bit several of us, when we found out that we did actually need to practice those skills. Keep in mind how you want to improve, as well as learn new skills you want to have, all through the year. Next year will be here again before we know it.

MONDAY 3-13-23
Strength WOD: Deadlift (3x5)
then:
3 Rounds of:
5 minutes of Rowing-for distance
5 minutes of Rest

TUESDAY 3-14-23
3 Rounds for time:
12 Turkish Get-ups
400 meter Run

WEDNESDAY 3-15-23
For time: (Cap: 20:00)
10 Box Jumps
10 Bar Muscle-ups
20 KB Snatch
20 Pistols
30 Toes-2-Bar
30 Overhead Squats
40 GHD Sit-ups
40 Med Ball Cleans
50 Burpees
50 Double Unders

THURSDAY 3-16-23
Strength WOD: Bench Press (3x5)
then:
5 Rounds of:
30 KB Swings in 1:00*
1:00 Rest
*Penalty for less than 30 KB Swings in any minute is 30 Burpees for each round failed. To be completed after the WOD is over.

FRIDAY 3-17-23
"Oleta"
10 Rounds for time:
9 Hang Power Cleans (95,65)
8 Push Press (95,65)
13 Air Squats

SATURDAY 3-18-23
Open Gym at 8am and 9am
Posted in Workout of the Day

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