No matter what level you are at in terms of fitness and technical proficiency, you are encouraged to come in today and have a go at 18.3. Below are the “official” versions of the workout, but if you need to scale or modify further, then that is all good. Just treat it like any other workout – don’t be put off by it being an “Open” WOD. Challenge yourself like you do any other day.
WORKOUT OF THE DAY
METCON
Open WOD 18.3 RX’d
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
Open WOD 18.3 Scaled
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups
