WoD 15.3 for March 13th, 2015

Coaches Note: Well, this sucks major for some of the Rx group, I know. It sucks for the CrossFit world in general. However, this is the hand dealt. Here’s how we’re going to play it. Rx’ers: If you get a Muscle Up, you will be considered as doing the WoD Rx. If some time goes by and you haven’t gotten your first one, it might be better to just go to the WBS and do scaled. All Rx athletes will be scored above any athletes deciding to take the scaled modification. Rx’ers doing the scaled routine, and while their rep counts will count for their individual score, I may be taking a percentage off to keep them in line with the scores of the other groups.

I look forward to seeing someone get their 1st Muscle Up over the weekend, however!

First WoD goes at 20 minutes past the hour. Team of in teams of 2, one judge the other active. We’ll switch for Heat 2.

For more info on the ROM: http://d2ufjv2mjmrw7m.cloudfront.net/sites/default/files/CFGOpen2015_EventPDF_15_3_hsbeWsbd32Sdwh.pdf

WoD:

Rx’d
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
MOB: Roll Posterior Chain and Quads / Mash Achilles / Lax Shoulders/chest

Beginner

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
150 single-unders
Men use 14-lb. ball to 9 feet, Women use 8-lb. ball to 8 feet

MOB: Roll Posterior Chain and Quads / Mash Achilles / Lax Shoulders/chest

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