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
