EACH workout is OPPORTUNITY to do better. EACH meal is OPPORTUNITY to do better.
EACH THOUGHT is OPPORTUNITY to do better!!!!!

2 Rds
- 500m Row
- Lat Pulldown x 15
- Sh ER x 15
- Sword x 10 each
- Wall face Squat x 10
- Back Ext Mach x 15

WOD Brief & Skill
19.3 Open Wkot WOD

Score Type:: Total Time

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

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box


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Leg Finisher

Score Type:: Not Scored

-5 Toes to OH into Vsit
-Flamingo
-Stand calf stretch w/ knee straight then bent x 30 sec each

Roller
- TBand, Quad, HS, Back
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Comments

Phil Haas

Phil Haas 2 days, 9 hours ago / Reply

19.3 Open Wkot WOD: 24:59
Notes: 10 minute time cap reps 78

Divas Kapur

Divas Kapur 2 days, 12 hours ago / Reply

19.3 Open Wkot WOD: 29:00
Notes: 50 lb dumbell, 20 in box for step ups, knees on box for HSPU, plank for shoulder taps/handstand walk

Devon Woody

Devon Woody 2 days, 13 hours ago / Reply

19.3 Open Wkot WOD: 27:00

Samantha Fanning

Samantha Fanning 2 days, 13 hours ago / Reply

19.3 Open Wkot WOD: 19:46

Rebecca Kovach 2 days, 19 hours ago / Reply

19.3 Open Wkot WOD: 27:00
Notes: No weights used. Did lunges, step ups, push ups and should tap planks

Tyler Pickett

Tyler Pickett 2 days, 19 hours ago / Reply

19.3 Open Wkot WOD: 19:37
Notes: 200ft one arm pushes 50 DB shoulder press 50 wall ball from floor to OH 200 alt rope slams

Rebecca Beach

Rebecca Beach 2 days, 20 hours ago / Reply

19.3 Open Wkot WOD: 18:48
Notes: 15 lb dumbbell overhead for walking lunges 15 lb dumbbell for step ups 45 lb plate for hspu 200 Shoulder taps in plank

Kellie MacLachlan 3 days ago / Reply

19.3 Open Wkot WOD: 23:59
Notes: 35lb dumbbell HSPU with mat and 25 plate HS weight shifting

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