Monday. 2.22.16

MOB: Full body mobility.
WU: 2:00 of jump rope practice
R: The movements.

*If you’d like to be judged and also practice judging, feel free to run this in heats and play with your teammate.

C: Open Workout 13.3.
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

SCALED:
Complete as many rounds and reps as possible in 12 minutes of:
100 Wall balls 14/10
60 Double-unders
30 Pullups

BEGINNER:
Complete as many rounds and reps as possible in 12 minutes of:
100 Wall balls 14# to a 9′ target, 10# to an 8′ target
200 single unders
30 Burpees

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