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  • Writer's pictureCoach Rob

23.3 FRIDAY NIGHT LIGHTS

Blackout!!


Come to Elevated this Friday night!


Wear all black!


Come to work out! Or to hang out!


Come cheer your friends on as they attack the last WOD if this years OPEN season!


Bring your family and friends!


Bring some food to share! Or not


Whatever happens, I hope we see you all there!


Doors open at 4!


If you are working out, sign up for a time slot when you arrive!


See you there!


And here's the WOD


23.3


Starting with a 6-minute time cap, complete as many reps as possible of:


5 wall walks

50 double-unders

15 snatches (weight 1)

5 wall walks

50 double-unders

12 snatches (weight 2)


*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:


20 strict handstand push-ups

50 double-unders

9 snatches (weight 3)


*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:


20 strict handstand push-ups

50 double-unders

6 snatches (weight 4)


♀ 65 lb, 95 lb, 125 lb, 155 lb

♂ 95 lb, 135 lb, 185 lb, 225 lb

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