Friday open WOD 13.3

310329_682670640692_476810428_n

Open WOD 13.3

amrap 12

150 wall balls 20/14,10’/9′

90 dbl-unders

30 muscle-ups

L I- 150 wall balls 15/10, 180 single unders, 3 ring rows and 3 push-ups for each muscle-up

L II- 150 wall balls 15/10, 50 dbl-unders, 3 pull-ups and 3 push-ups for each muscle-up

L III- as written, if you can’t do muscle-ups sub 3 pull-ups and 3 ring dips for each muscle-up or 3 pull-ups and 3 no knee push-ups.

L IV- as written

If you are signed up for the open you must do the workout as written, there will be no scaling.

if you do not complete the wall balls before the 12 min cap, please continue until you do.

Advertisements

Subscribe

Subscribe to our RSS feed and social profiles to receive updates.

No comments yet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: