Thursday 120308

Open WOD 12.3

Complete as many rounds as possible in 18 minutes of:

15 Box Jumps, 24"/20"

12 Push Presses, 115#/75#

9 Toes-to-bar

Bennet throwing 135# overhead, 115# will be a breeze!

Today we're hitting WOD 12.3 of the Open. Below are the details of the movements as well as a link to the video explanation. It is very important that all Open competitors read over and understand what standards will be followed for the movements. It's also critical that the judges review this information so they understand exactly what they're looking for. There are several important things for each of the three movements we'll be doing this week that you need to know and follow to avoid getting that dreadful "no rep" called (I can hear Keane's voice in my head right now). So please take the 5 minutes to look this stuff over so you're prepared to give your best today!

Please be sure to watch the entire WOD 12.3 instruction video for full details.

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.