Open WOD 13.3

Open WOD 13.3


Strength:


Deadlift, 3 x 10

Sport Strength:

1a) 4 x 3 Dead Lift.
1b) 4 x 5 Weighted Pull Up Rest 45 sec. Increase weight as possible between sets.

WOD:

Open WOD 13.3
150 Wall Balls (20/14)
90 Double Unders
Muscle Ups or Chest to Bar Pull Ups or Pull Ups in remaining time.
15 Minute Time Cap.
*We are extending the time cap so you get some extra practice!

Daily Challenge:

Hollow Rocks, 3 x 15

Mobility:

Dolf Stretch, Death Stretch

Get Your Results Posted to Comments!

4 comments (Add your own)

1. Robbie wrote:
Kim-thanks for such great example & helping me goal set today! You're a rock star!!

Wed, August 7, 2013 @ 8:13 AM

2. Pepe El Nacho Spicy-wiener wrote:
SS: #185, 195, 205, 225 / 4 sets: 5 x #20 vest

WOD: #14 / 90 DU / 5 MU

Had to scale wall balls. Legs mucho sore-o.

Wed, August 7, 2013 @ 9:54 AM

3. Burns wrote:
SS:

WOD 9:14 (PR) 47 DU in 12 mins which beat my open score. The rest is all history

Wed, August 7, 2013 @ 2:44 PM

4. Ceserrofs wrote:
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