March 22, 2013

Friday, March 22, 2013 

OPEN WOD 13.3

Warm up: foam stuff (back, quads, shoulders); band mob (hip/sh flossing); 3 min jumprope; 15 kb sdhp, 15 pvc pass thrus, 15 pvc hollow rocks, 10 kb swings, 15 sq jacks

Skill Focus:
DU's
Dips (rings, bars, box)
-upright torso
-sh ext rot

WOD
150 wall balls 20#/14#; 10'/9' target
90 double-unders
30 muscles-ups
AMRAP in 12 min

13.3.1
50 walls balls
30 du's/attempts/oh tuck jumps
10 dips
AMRAP in 12 min or 3 RFT (whichever comes first)
Post total reps for score in 13.3 or total rds + reps for 13.3.1

It's here!  The ever growing AV Club has been hard at work--check out the LGN Challenge Video. . .

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