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FRIDAY – 3.13.2015

12
Mar

FRIDAY – 3.13.2015

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WARM UP
4 Rounds
10 Goblet Squats
10 KB Swings
1 Shuttle Sprint

SKILL
Kipping
*If you have your kip work on a goat!

WOD
15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

*If you are not registered and not being judged you have the option to do:
14 Min AMRAP
14 Chest to Bar / Pull Ups
7 Ring Dips / Dips
50 Wall ball shots
100 DU’s/ 200 Singles

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