Skill Work:
Double-Under Practice
Conditioning: CF Open WOD 13.3
12 min AMRAP:
150 Wall Balls (Men – 20 lbs to 10 ft. / Women – 14 lbs to 9 ft.)
90 Double-Unders
30 Muscle-Ups / Chest to Bar Pull-Ups / Kipping Pull-Ups
*If you are registered for the Open, you must record your finish time for each segment of the workout.
K-Star’s Guide to Open WOD 13.3 (Repeat of 12.4 from last year)
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