9
Mar

Games WOD Friday

By: 321go Leave a Comment

It’s that time again! If you haven’t already, please check the following heat schedule and let us know if we’ve inadvertently left you off. At the very minimum, please plan to arrive at 5:45 so we can go over standards with everyone; however, we HIGHLY recommend you show up earlier and do some serious mobility work. High volume box jumps can pose issues with the Achilles, and we don’t want any injuries (just ask Jeff B. how fun that is).

Please take some time and check out the following videos, which you can do on your own or when you arrive tomorrow. Additionally, if you are feeling any discomfort at all in your Achilles during tomorrow’s WOD, we ask that you stop the workout immediately. Finally, as you plan your strategy for tomorrow’s 18 minutes, you might want to consider stepping down versus jumping down from the box. Although you might worry about slowing down, it will result in a pace you can more likely sustain for all 15 reps each round, thus improving your time in the long run.

*** Only classes today: 6am, 4:30, and The Open at 6

WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

 

Speak Your Mind

*