3/13/15 Friday

Performance

A. 10-15 min Lower body mobility (15.3 specific)

B. Single Unders

:30sec/work

:30sec/Rest

x 5 sets

+

Double Unders

:30sec/work

:30sec/Rest

x 5sets

 

C. EMOM x 4min

8 unbroken wall balls

 

D. Row 45sec @ 90% Effort x 4 sets, rest 3min

 

-OR-

If you are not participating in the OPEN on Saturday

14min AMRAP of:

50 Wall balls

100 Double Unders or 200 Single Unders

 

Competition

Wod will be posted at gym