2.5.16 “CF GAMES OPEN WOD 15.3”

February 04, 2016

IMG_4250

Strength:

EMOM 10
1 Front Squat
Add weight each set until you reach a heavy front squat for the day.

Metcon:

“Open WOD 15.3”

AMRAP 14 minutes
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

RX-You may scale the muscle ups reps down to 5 or 3

Scaled WODs
L2
AMRAP 14
14 Strict Pull-ups
50 Wallballs
100 Double Unders

L3
AMRAP 14
14 Ring Rows
50 Wallballs
200 Single Unders

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