WOD Friday March 8th

Warm up: 30 second handstand hold or plank, 20 Mountain Climbers, 10 Sit ups

OPEN WORKOUT 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box
Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform front rack lunges, 5-in. elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. box, perform
front-rack lunges, 5-in. elevated strict HSPU and bear
crawl
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform
overhead lunges, strict HSPU and handstand walk
Girls use 20-lb. dumbbell and 20-in. box, perform
overhead lunges, strict HSPU and handstand walk
Scaled Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform front rack lunges, 5-in. elevated strict HSPU and bear crawl
Girls use 20-lb. dumbbell and 20-in. box, perform front rack lunges, 5-in. elevated strict HSPU and bear crawl
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform
overhead lunges, 5-in. elevated strict HSPU and
handstand walk
Women use 20-lb. dumbbell and 20-in. box, perform
overhead lunges, 5-in. elevated strict HSPU and
handstand walk
Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, perform
front-rack lunges, dumbbell strict presses (with two
dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. box, perform
front-rack lunges, dumbbell strict presses (with two
dumbbells) and bear crawl

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