Week 3 of 5 for the CrossFit Games Open and i'm happy to say, although not impressive, I have been able to at least perform the workouts.  This week is no different.


WOD:
MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar


*Standards: Box jumps, you must fully extend your knee and hip at the top, as in, BEFORE you jump down.  This makes it much slower and much harder.  Jump on the box, stand up straight, jump down, repeat.
Toes to Bar - Just have both feet touch, any part of the foot.

This should be a doozy

5 rounds
400m run
30 box jumps (24")
30 wall ball (20lb) or 30 goblet squat (25lb)

The actual workout is for a 20lb wall ball but most of us don't have the wall to use or a 20lb medicine ball.  I upped the weight a little bit on the goblet squat to account for not throwing it.