Open WOD 18.3

2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups *14 min time cap Rx’d: (Ages 16-54) Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches

PureFit WOD

2 rounds for time of: 40 single-unders 10 banded overhead squats 40 single-unders 15 med ball sit ups 40 single-unders 10 KB snatches 40 single-unders 15 wall balls *12 min time cap MWOD Overhead Primer- place band across front rack.  Stand perpendicular to band. Hook hand through upper band, thumb up. Bring arm overhead and do 10-20 shoulder shrugs to activate shoulder. Then rotate armpit out towards wall then forward, 10-20 times.  The goal is to activate the shoulder. Use a band with enough resistance to create fatigue in 10-20 reps. Repeat on other side. Barbell Calf Smash:  Pay close attention to your calves after this WOD, lots of jumping, flush out those tissues.  Keep foot neutral and smash from achilles and up the calf. When you find tender tissue, rotate foot internally/ externally 30 sec & then flexing foot/pointing foot 30 sec.  At least 2 min/leg

Yvonne will be doing her dedication WOD today during the 8:30am class. She is donating $1/rep she completes in the scaled version of 18.3. If you would like to participate in this amazing cause there is a pledge/donation form at the gym!

Good luck Yvonne!! Do what you do...we are all here cheering for you!