Open 20.3 Announced!

Open workout "20.3" was announced on Thursday evening, and the deadlift and handstand push-up (and handstand walk!) combo from 18.4 is back... it’s a repeat! It will be a very small percentage of folks who can get to the handstand walk, but it is a great way to create separation at the top level (along with the heavier deadlift weights).  For the rest of us this will be a classic test of pull/push (lower body/upper body), and folks at Arena Ready are fairly familiar with our old friend "Diane."  You're also familiar with the fact that we don't allow crappy deadlifts or HSPU attempts that look like you're a dying fish - so I'll preface tomorrow's "strategy & thoughts" post with that sentiment.  Your lumbar and cervical spines are important to us (and obviously to you too).  

If you're going to be completing the workout this weekend at Arena Ready (either during the fun craziness of our Open Heats during all Saturday classes, or during Sunday Open Gym) then please start by reviewing the workout details here and watching the standards video below (which covers only the Rx workout, and not the scaled version) - thanks!

WOD For 10-25-19:

Alternating Every 2 Minutes For 7 Rounds (28 Total Minutes):

A) At 0:00, 4:00, 6:00, 8:00… etc… 24:00

300m Row OR 300m Ski OR 18/13 Calorie Assault Bike

B) At 2:00, 6:00, 10:00, 14:00… etc… 26:00

5 Front Squats @ pick loading (no rack, cleaned from the floor)

5 Box Jumps @ 30/24 in

*You choose the weight for the front squats — use the same weight across all 7 rounds OR change the weight as you go (athlete’s choice today).

*Box jumps are intended to be done explosively and for quality & height, NOT for speed to complete the reps.

*Want to dial-up the intensity? Row/ski/bike faster. If it’s still not “hard” enough for you then you’re not going fast enough.