CrossFit Games Open WOD 19.3

Complete For Time:

200 Foot DB OH Walking Lunges (50/35)

50 DB Box Step Ups (24″/20″)(50/35)

50 Strict HSPU

200 Foot HS Walk

10 Minute Time Cap

Age Group and Scaled Variations can be found by clicking the following link

Quick Tips:  DB OH Lunges are going to fatigue the shoulders and legs.  Consider using your non dominant arm to start these since you will be fresh at this point.  Switch arms as often as you need to but keep moving. 

Finding a good resting spot for the DB for the step ups will be key in preserving your upper body for the strict HSPU.  Best bet might be to rest it on your shoulder, holding under the front head of the db for stabilizing it. Consider switching sides with the DB at the half way point.  Putting it behind your head may also be a good way to go as long as you are not holding it there with your shoulders and arms under tension. 

For the strict HSPU, breaking these into small sets with quick breaks might be the best way to do these.  You do not want to push past fatigue on these a fast recovery is not likely. 

HS walks will not doubt be tough after these.  Take a second to breath and then set up to begin your walks.  Maintaining a solid mid line here is critical because your shoulder will be taxed at this point.