WARM UP:
3 Rounds of 5 Dips; 5 Pulls Ups; 10 Push Ups; 15 Air Squats
SKILL:
10 Minutes to find your 1 Rep Max Weight KB Swing then
5 Minutes AMRAP of:
10 KB Swings 80% 1 RM
20 Air Squats
WOD: 15.3
Rx’d:
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
SCALED:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
