170309 ~ 17.3 Announcement!!

It's 17.3 Reveal Day!! What does Castro have in store for us?!?  Do we have more dumbells on deck?  I think we will be seeing a barbell this week, but my prediction is that the Dumbells will be coming back one more time in the form of Thrusters.....before the 2017 Open is done!

It's Ralitza's birthday...her birthday WOD has been pushed to Monday, but she has asked Castro for HSPU.....let's see if her wish comes through!

Happy Birthday Rali!!


10 min to work up to a heavy set of 5 Push Jerk from the floor.
30 Push Jerks for time in unbroken sets of 5 @80% of the weight you worked up to.
All sets taken from the ground. Push yourself in the initial lifting portion so that the weight is tough during the 30 reps.


Complete for Time

Overhead Squats (95/65#)

KBS (50/35#)

Cash Out:

5 x ME “L”sit rope Holds


 5 Legless Rope Climbs

No comments (Add your own)

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.