DATE – Friday

Warm-up:

Quick Dynamic w/u  &
3 rounds of:  (scale to ability)

-4 pullups
-8 Pushups
-12 Air squats
-10-20 Double-unders
-Rest 30s-

Mobility: Squat prep / external hip rotation lunge w/ band & shoulder prep (specifically for those attempting muscle ups)

WOD A)

CrossFit Games Open WOD 13.3

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20lbs to 10ft / 14lbs to 9ft)
90 Double-unders
30 Muscle-ups