Saturday 3.13 – Open Workout 15.3

Open gym starts at 8am!

SQ: “Decide that you want it more than you are afraid of it.” – Bill Cosby

MOB: Shoulders. T-spine. Hips. Hamstrings. Ankles.

WU: 9am arrival recommended. 1:00 of single unders then 3 rounds of :30 Double Under Practice / :30 Rest. 10 Wall Balls.

Workout 15.3

RX: 

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

RX Masters and Teens: 

Complete above workout in reverse order.

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

Masters/Teens Scaled: 

Scaled workout.

Men/Boys use 14-lb. ball to 9 feet

Women/Girls use 10-lb. ball to 9 feet

PWMOB: Full body rollout and an adult beverage.

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