Open WOD 23.3
– Class participants: Complete the entire WOD with a 12-min time cap.
– Open participants: Complete the WOD as prescribed to failure, using the incremental time cap limits. You may finish the full WOD after you hit your official 23.3 end point.
Rx
5 Wall Walks
50 Double Unders
15 Snatches (weight 1)
5 Wall Walks (Scale:
50 Double Unders
12 Snatches (Weight 2)
**if completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-ups
50 Double Unders
9 Snatches (weight 3)
**if completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-ups
50 Double Unders
6 Snatches (Weight 4)
Weights:
RX Gals: 65, 95, 125, 155
RX Guys: 95, 135, 185, 225
Scaled
5 Scaled Wall Walks
50 Single Unders
15 Snatches (weight 1)
5 Scaled Wall Walks
50 Single Unders
12 Snatches (Weight 2)
**if completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Hand-release Push-ups
50 Single Unders
9 Snatches (weight 3)
**if completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Hand-release Push-ups
50 Single Unders
6 Snatches (Weight 4)
Weights:
Scaled Gals: 45, 65, 75, 85 – With scaled wall-walks
Scaled Guys: 65, 95, 115, 135 – With scaled wall-walks
Scale 2 – Foundations
For Time: (12 minute time cap)
5 Bear Crawls
50 Jumping Jacks
15 Snatches
5 Bear Crawls
55 Jumping Jacks
12 Snatches
5 Bear Crawls
60 Jumping Jacks
9 Snatches
5 Bear Crawls
65 Jumping Jacks
6 Snatches
Weights
Gals: 35
Dudes: 45
One Bear Crawl = 5 foot distance = 1 rep
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