14th February 2019
WOD WOD, February 15, 2019
Open WOD 12.3
In this open repeat… we go the distance. 17 minutes is a longggggggggggggggg time… consistency rules the roost, avoid blow out in the first 2 rounds trying to set a world record pace, she is beast !
Accessory
Accessory WOD Prep – 12 Minutes
*Take it slow, work with light loads, this piece is preparing us for what lies ahead
3 x 8 Seated box Jump
3 x 8 DB Half Kneeling press p/side
3 x 8 False Grip Ring Row
*Buddy up, "you go, I go " .
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar
*Step down box jumps at this volume is highly recommended.
OPTIONS:
BJ : Step Ups
PP : Reduce Load
T2B : Standard Options
