Warm-up:

Indoor Run

:30 Burpees

:30 Jump Squats

:30 Rest

:30 Jump Squats

:30 Burpees

Workout review

Wall Ball practice

Workout:

“13.3”

As many reps as possible in 12min of:

150 Wall Balls, 20#(14#)

90 Double Unders

30 Muscle-ups

Modifications (if you are not competing in the open):

Tuck-jumps for Doubles

Pull-ups for Muscle-ups

If you are signed up for the open you need to familiarize yourself with the range of motion standards. Everyone who is submitting a score will be judged. If you are competing you may have to act as a judge as well, so if we ask please oblige.

Watch the video, if you have any questions please ask your coach.