12.3 OPEN wod!

Strength

Push press - 10 min work up to a heavy single

Performance Metcon

Open WOD 12.3 (18 min Amrap)

15 Box Jumps/Step ups 24/20

12 Push Press 115/75

9 Toes 2 Bar

Fitness Metcon

18 min Amrap

15 Box jumps/Step ups 24/20

12 Shoulder to over head 95/65

18 Sit ups


Hero WOD

“Roy”

Five rounds for time of:

15 Deadlifts 225/155

20 Box jumps, 24 inch box

25 Pull-ups