A1. Dumbbell Walking Lunges 3 x 12-16

12-16 Dumbbell Walking Lunges
12-16 Dumbbell Walking Lunges
12-16 Dumbbell Walking Lunges

A2. Alternating Dumbbell Shoulder Press 3 x 10-16

10-16 Alternating Dumbbell Shoulder Press
10-16 Alternating Dumbbell Shoulder Press
10-16 Alternating Dumbbell Shoulder Press

A3. 3-Point Dumbbell Row 3 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row

B. Accessories

3 sets of:
30-60 sec. wall-sit
15-25 seated banded leg curls (1sec. hold at peak)
15 banded Facepulls

A. Open

23.3

For time:

5 wallwalks (scaled)
50 singleunders
15 alt. DB snatches
5 wallwalks
50 singleunders
12 alt. Db snatches
5 wallwalks
50 singleunders
9 alt. Db snatches
5 wallwalks
50 singleunders
6 alt. Db snatches

Time cap: 12 minutes

A. Open Wod

Open 23.3

Rx'd

Starting with a 6-minute time cap, complete as many reps as possible of:


5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
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)


♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

Scaled

Starting with a 6-minute time cap, complete as many reps as possible of:


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)

♀ 45 lb, 65 lb, 75 lb, 85 lb
♂ 65 lb, 95 lb, 115 lb, 135 lb

Foundations

For time:

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

♀35 lb*
♂45 lb*

Time cap: 12 minutes

If your snatch technique is sound and the weight feels comfortable, consider adding 5 lb to the bar after completing each set of snatches.