Thursday, March 20, 2013

Some of you have practice strict muscle ups but never kipping. Kipping is MUCH easier than strict.  I suggest if you have solid pull ups and ring dips that you come in tomorrow and practice the kipping muscle up.  If you have a decent kip, it isn't that difficult.

CROSSFIT OPEN WOD 12. 3

12 Minute AMRAP
150 wall balls 20/14 lbs  10 ft and 9ft
90 double unders
30 muscle ups

http://games.crossfit.com/workouts/the-open/2013#tabs-3

Please count for each other. Make sure you read the standards. Go to the link above.  Note that you must record the times after the wall balls are completed as well as the double unders.

If you do not want to do the OPEN WOD as prescribed, do the following:

A1.  thrusters 3, 3, 3, 3; rest 90 sec.
You must clean the bar from the floor.

A2. Pull ups or chin ups x 1-5 reps x 5 sets; rest 90 sec.


B. Do a variation of the 12.3 wod based on your coach's recommendations. Play with reps, sets and rest  time based on each individual.