18.3 Open WOD:
2 Rounds for Time
100 Double-Unders
20 Overhead Squats (115/80 lb)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35 lb)
100 Double-Unders
12 Bar Muscle-Ups
Time cap: 14 minutes
BUILD CIRCUIT:
3 ROUNDS
3 MIN AMRAP 1 MIN OFF
SA DB S2OH x 15 each
SA DB Hang Cleans x 20
Plate Front Raise x 15
Medball Slams x 10
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Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute