Friday 13th March 2015: The Open 15.3

 In WOD

WARM UP:

3 Rounds of 5 Dips; 5 Pulls Ups; 10 Push Ups; 15 Air Squats

SKILL:

10 Minutes to find your 1 Rep Max Weight KB Swing then

5 Minutes AMRAP of:

10 KB Swings 80% 1 RM

20 Air Squats 

WOD: 15.3

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

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