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!!

Strength:

10 min to work up to a heavy set of 5 Push Jerk from the floor.
Then
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.

Conditioning:

Complete for Time

“Inferno”
27-21-15-9:
Pullups
Overhead Squats (95/65#)

KBS (50/35#)

Cash Out:

5 x ME “L”sit rope Holds

Or

 5 Legless Rope Climbs

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