Thursday 21 March WOD

CROSSFIT OPEN WOD 13.3!!

AS MANY REPS AS POSSIBLE IN 12 MINUTES:

150 Wall Balls
90 Double Unders
30 Muscle Ups

Wall Balls
Men: 20lbs; reach a 10′ target
Women: 14lbs; reach a 9′ target
Standard: In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. Note the demo picture below for depth of squat.
2013 Open workout descriptions with Julie Foucher

Double Unders
The rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.
If you cannot do double unders, the sub will be triple singles – that is 270 jumps

Muscle Ups
If you cannot do a muscle up, the standard sub is 3 pullups and 3 dips
For those that want to do this all outside, the sub will be 5 burpees. Every 5 burpees will count as one muscle up.

If you make it through all of the above reps in 12 minutes, start again at the wall balls and continue through until the 12 minutes is complete.

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