1. fs x 2 x 5 sets no more than 60%
2. bs x 2 x 5 sets no more than 50%
3. light good mornings x 3 (use as a stretch) x 4 sets
4. sit ups x 100.
Warm Up: Shooters choice. Anything that you prefer to prime your body for the movements in the WOD.
W.O.D.: Crossfit open workout 12.3: Complete as many rounds as possible in 18 minutes of the following...
15x Box jump (24in/20in)
12x Push press (115#/75#)
9x Toes to bar
Extra Credit: Row 2,000m as fast as possible. Goal for this is under 7 minutes for men and under 8 minutes for women. If you come in above that time...perform a 50 burpee penalty.
Durability: Stretch, myofascial release, ice bath, sweet potato covered with homemade meatballs and gravy.