Monday 2-4-19 S

Sunday, February 3, 2019

Warm Up:

Coaches Choice Mobility 

T Spine, Shoulders & Calves 

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3 Sets of:  

200/150m Row  

8/6 Push Up Complex 

8 Strict Hanging Knee Raises

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Grab Your BB & Box 24/20"...

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Skill Work/Movement Prep: 

10 BB Strict Press 

10 BB Push Press 

10 BB Push Jerk 

12 Box Jumps (paced/step downs allowed) 

9 Toes to Bar (fraction as needed)  

 

Just as an idea of how many rounds to expect, in 2012 Lauren Plumey got 11 (14) and John Lynch got 10 (18). These were considered good scores. 

 

Open WOD 12.3: 
18 Min AMRAP of: 

15 Box Jumps 24/20"
12 Push Presses 115/75 lb 
9 Toes-to-Bars

- this is your score for today 

Right into...
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Strength:  
12 Min Running Clock: 

Shoulder-to-Overhead, heavy single off rack 

- this is just for fun; so be smart here 

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