Warm-up: 10 Good Mornings (45/25lbs), 10 Hang Muscle Snatches (45/25lbs), 10 OHS (45/25lbs) x2
Mobility: Upper and Lower Calf Stretch (30s Each), Barbell Achilles Roll (2 Minutes), LAX Ball in Calf (2 Minutes Each), Shoulder/ Lat Banded Stretches (2 Minutes Each)
Skill: Practice Toes-to-Bar, Box Jumps, and Push Press/ Push Jerk (115/75lbs)
MetCon – For Practice:
2-3 Rounds of OPEN WOD 12.3
(Full Rest Between)
Good work to everyone who actually completed the 12.3 Open Workout today. I know it was 18 minutes of suck. For everyone who is hitting it tomorrow, well we have a lot to look forward to. The Open is about pushing your limits and discovering what you’re capable of and this workout is going to be about that mental fortitude. It’s going to hurt, but everyone is capable of diving head first into that pain cave and getting another round or a few more reps. Sure there is always strategy to these workouts, but sometimes you just gotta DO WORK!
The Open is also going to show us our weaknesses and help to determine who the fittest man and woman is, so if there is a movement you can’t do or a weight too heavy don’t be discouraged. Just put your game face on and do your best! That’s all we can ever ask for.
<3 Coach Miss J