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18.3 Logistics

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Here it is! And it’s HARD! Heats at the gym will start at 5PM on Friday night. A new heat will start every 20 minutes. Send us a text via cel phone, or use your messenger pigeon, to indicate which heat you would like. Please show up at least 30 minutes early!

In the East Wing we will have a warm up on the board for you. We will have equipment out so you can practice all of the movements. Please be sure that you understand the flow of movements, and what you will do in YOUR heat. If you are doing it scaled, then plan to do ALL the movements as indicated on the score card. For example,  don’t plan to do doubles just because you like them while you are doing a scaled version. Stick to the programmed workout!

Final word: Stay relaxed, and know we are rooting for you!

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes