Wednesday

Focus: With a 15 Minute Time Cap work up to a heavy load of 1 Full Clean + 1 Thruster (This movement will involve 2 squats per set with clean, stand up then back down for thruster)

Metcon: Open WOD 12.3 – 18 Minute AMRAP of

- 15 Box Jumps 24/20

- 12 Push Press (L3 115/75,L2 95/65, L1 75/45)

- 9 T2B (L3 T2B, L2 Knee Raises, L1 Dragon Flys on rig)

For box jumps step ups are acceptable but athlete must come to full extention on the box while both feet are on the box

Score = Heaviest Complex Wgt Completed / Rounds + Reps