For those of you that have completed 17.2 in the Open competition, submit your scores when you are able. If you decide that you want to do the wod again to improve your score, you can withdraw the old score and post the new one, if it is better. If you have not done the wod yet, there is still time! You can do it on Monday and post your score anytime before 7pm, our time. Please be aware of the problems the games website has had, and don’t wait until 6:55 to see if it will go through!!!! There may not be another extension of the posting time this week.

Again, what to practice, what to avoid in order to do well on 17.3? It’s always a guess. Also, again the wods are on the shorter side so you have plenty of time to warm up with some skills you need to practice and still have time to stretch and roll out any sore muscles after the wod. If you are planning on doing the competition wod on Friday, maybe take it a little easier on Thursday. If you know you won’t do the wod until Monday, do what you can now to be faster, stronger and better prepared when you get to the next wod. Keep going strong!

MONDAY 3-6-17
Strength WOD: Back Squat
5 reps x 3 sets
5 rounds for Calories:
1 minute Row
1 minute Rest

TUESDAY 3-7-17
5 Rounds for time:
10 Kettle Bell Swings (53,35)
20 Abmat Sit-ups
30 Squats

AMRAP in 15 minutes:
1 Rope Climb
7 Push Press (135,95)
25 Double Unders

Strength WOD: Power Cleans
3 reps x 5 sets
AMRAP in 7 minutes:
10 Power Cleans @ 60% of working weight above
20 Push-ups

FRIDAY 3-10-17
Open WOD 17.3

SATURDAY 3-11-17
Open Gym from 8 to 10 am

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