I complete open WOD 12.3 this morning. I watched a few videos on the games site and mobilitywod.com to get some tips for the workout. Kelly Star advised everyone to make sure you warm up very well, so I spent about 1/2 hour warming up the three separate movements. I mainly worked on getting my legs loose and practicing my box jumps. I also stretched out my shoulders quite a bit and worked up to the 115lb push press. After lifting a couple, I knew it would be the hardest part of the workout. Once I felt warmed up enough I started. The 18 minutes went by much quicker than I expected. As I predicted, the push press was the hardest part of the workout. I split the sets up into two sets of 6. I was able to maintain this for the first 3 rounds, but around round 4 I started doing 6-3-3, then 3-3-3-3. My score was 6 rounds even. I'm not sure I could have done much better. I was breathing very heavily throughout most of the WOD. The only advice I'd have for anyone is not to spend any time in the rack position on the push press. Either get it right back overhead when you bring it down, or drop it. The few times I rested in the rack really tired me out. I'm looking forward to a relaxing weekend in Kelowna and Wednesday when the next workout will be announced.
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