(A)
Gymnastics Skill Work
– Take 10 minutes and practice a gymnastics skill (or skills) of your choosing. If you are doing the Open there is good chance we will possibly see one or more of the following: Handstand Push-Ups, Ring Muscle-Ups, Ring Dips, and/or Pistols (we can lump Double Unders in here as well).
(B)
Complete a 12 minute AMRAP of:
– 20 Wall Balls
– 15 Burpees (to a 6″ target)
– 10 Alternating Pistols
– 5 Ring Dips
* Scale as needed.
In 3 minutes for as long as able complete:
– 200M Run
– 9 Deadlifts
– 6 Cleans
– 3 Snatches
* Start at (75/55) and add 10 pounds after every completed round.
* Change your own weights and use clips.
** Scale as needed to at least complete 5 rounds. Example, instead of adding 10 pounds every round add 5 total pounds or stick with one weight for 5 rounds, etc.
Heidi
For Time Complete:
– 10 Thrusters (95-135/65-95)
– 50 Double Unders
– 8 Thrusters
– 40 Double Unders
– 6 Thrusters
– 30 Double Unders
– 4 Thrusters
– 20 Double Unders
– 2 Thrusters
– 10 Double Unders
* The goal with the Thrusters today is to go a little heavier than normal. Choose a weight that is challenging BUT can still be moved well.
Phil impressing us all as he works through 17.3!
With a partner complete a 20 minute AMRAP of:
* 800M Run (buy-in, together)
– 40 KB Swings (53/35)
– 40 Knees-to-Elbows
– 40 Calorie Row
– 40 Walking Lunge Steps
* Divide reps in half with your partner.
Open WOD 17.3
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