Warm-up (5-10 minutes)
50 dubs
20 bandy side steps
20 bandy pull aparts
25 scap push ups
10/7 deadhang pull ups
50 dubs
Oly
EMOM10
Split Jerkx3 @ 80%
Working on technique and speed. Do not scale up
Open WOD 13.3 (30 Minutes)
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target, 14lb ball to 9ft Target)
90 Double-unders
30 Muscle-ups
Partner up and have one athlete judge the other athlete’s repetitions
CaShout (10 minutes)
3×15 GHD sit-ups with