3.3.23 Workout of the Day

830 AM

Birthday(s)
Happy Birthday Omar & Amanda M.

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Box Brief
The final week of 2023 Open starts today. We will complete the Open wod as the class programmed wod on Fridays. If you have signed up you will have a fellow athlete judge you. You may also complete the Open workout on Sunday during Open Gym.

Barbell
Open 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)
5 wall walks
50 double-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
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: 65 lb, 95 lb, 125 lb, 155 lb
RX: 95 lb, 135 lb, 185 lb, 225 lb

Interval
3 sets (On the minute)
Min 1: 12/9 Calorie Row
Min 2: 8 DB FS (50/35’s)
Min 3: 12/9 Calorie Row
Min 4: 8 DB Reverse lunges (50/35’s)
Min 5: 12/9 Calorie Row
Min 6: 8 DB PP (50/35’s)
Min 7: 12/9 Calorie Row
Min 8: DB Thrusters (50/35’s)

Athletes please share a rower & a set of DB’s. Stagger stations to save equipment. The goal is to complete each row & DB movement by :35 seconds.100 m sprint is row sub.