warm up
row 500m or 2 min airdyne
3×10
air squats
push ups
sit ups
conditioning
Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20″ box
115/75 pound Push press, 12 reps
9 Toes-to-bar
recovery
5-10 minutes foam rolling
stretch
standing hamstring
wall straddle
scalen stretch
