WoD for September 30th, 2016

Group: 3 in 3
Jumping Jacks
Air Squats
3-5 Pull-ups

WoD: 12′ AMRAP (Open WoD 13.3)

150 Wall Balls Shots to 10’/9’ (20#/14#) a) 14#/12# b) 12/10
90 DUs A/B) 270 Singles c) 90 Singles
30 Muscle Ups a) 60 C2B c) 60 Pull-ups (w/bands as necessary)

Score = total number of reps. E.g. If athletes gets 150 WBS and 270 Singles done and 4 Pull-ups, there score would be 150 + 270/3 + 4/2 = 150 + 90 + 2 = 242.

Judges: Mark time elapsed after finishing Wall Balls, Jump Ropes, and Muscle Ups/Pull-ups. We will use the WBS time check for the Karen board.

MOB: Roll Quads / Lax Shoulders

Coach’s Tip: This is a great test! Take small breaks on the WBS, but get right back on them. Oh, and watch going up and down stairs / curbs for the next 48 hours…

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