18.3

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Friday Night Lights heats will start at around 5:15pm (a little earlier than last week) and Saturday heats will start around 10:15 am.

Come out, do the workout, hang out, cheer, and enjoy the event!


WORKOUT 18.3

2 rounds for time of:

100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

VARIATIONS:

Rx’d: Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

2 Comments on “18.3

  1. 489
    Double Unders
    65# OHS
    25# DB (really need to get a 35# DB for the house…)
    Chin-Over-Bar Pull Ups

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