Open WOD 12.3
18 min AMRAP
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
*Record completed rounds and reps
Fight Gone Bad
*In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
3 Rounds of:
Wall-Balls (M: 20 lbs, W:14lbs)
Sumo Deadlift High-Pull (M: 75lbs, W: 55lbs)
Box Jumps (20″ box)
Push-press (M: 75 lbs, W: 55lbs)
Row ( Max calories)
*The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
- The Open is here! Participants can complete this week’s WOD (12.3) on Friday during All Level and Open Gym times or on Saturday as a group! Learn more here. Don’t forget to enter your score into the website each week for Wes to validate!
- Good luck to all of our Circle of Awesomeness Challengers – finish strong and enjoy your Fiesta! Final results will be announced next week.