Friday, 13 March 2015

Dynamic Warmup

Skill Work - 15 Minutes
Muscle Up Progressions  
- Transitions
- Catch
- Kipping
- Ring Dips

"Open Workout 15.3"
Rx'd 14-minute AMRAP:

7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’

Scaled

14-minute AMRAP
50 wall-ball shots
200 single-unders

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

RX/Scaled Athletes and Judges please review the standards video:
15.3 Standards Video