Workout of the Day: 140203

Workout of the Day

“Open WOD 12.4/13.3”

AMRAP in 12 Minutes

150 Wall Balls
90 Double Unders
30 Muscle Ups


Rx: as is, no modifications.
Rx-1: modify muscle ups.
Rx-2: modify muscle ups and double unders.
Rx-3: modify 3 movements.
Rx-4: modify WOD.

Buy In

2 Rounds:

World’s Greatest Stretch x1
15 Air Squats
WGS x1
15 Push Ups


50 Kettlebell Swings (1.5/1pood)

*Movement Review

Buy Out

– Foam roll legs for 10 minutes.
– Stretch quads and hamstrings.






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