The Open this year is almost over. There are no more surprise WODs on Fridays. There is only Monday to finish up 24.3. If you haven’t done it, or heaven forbid, want to repeat it, you have Monday until 7pm to submit your scores. I’m done! Whatever I did was enough. Whatever you did was also enough. Competitions are not good for improving fitness, but they’re a test of where you are at this moment in time. Hopefully you feel good about your test, or you know what to work on.

MONDAY 3-18-24
Strength WOD: Power Cleans (5x3)
then:
AMRAP in 12:00
2 Ring Dips
2 Burpees
5 Hang Power Cleans (less than work weight)
4 Ring Dips
4 Burpees 
5 Hang Power Cleans
+2 reps each round for Ring Dips and Burpees
Keep 5 Hang Power Cleans throughout

TUESDAY 3-19-24
For time:
50 GHD Sit-ups
40 Overhead Squats
30 Slam Balls
20 Handstand Push-ups
10 Ring Muscle-up Transitions

WEDNESDAY 3-20-24
5 Rounds for time:
12 Knees-2-Elbows
12 Weighted (DB) Pistols

THURSDAY 3-21-24
Strength WOD: Back Squat (3x5)
then:
5 Rounds each for time:
1,000/800 meters Standing Bike
Rest 2:00 between sprints

FRIDAY 3-22-24
For time:
21-18-15-12-9-6-3
Deadlifts (115,85)
3 Wall Walks between lifts

SATURDAY 3-23-24
Open Gym at 8am and 9am
Posted in Workout of the Day

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