OPEN WOD 15.3

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Warm-up
Dynamic
Groiners x5 ea. leg
Power Skips 100ft.

(no measure)
3 Rounds
1:00 Hang from pull-up bar
1:00 Double Unders/Jump Rope
1:00 Plank

Workout of the Day

Open WOD 15.3
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
40 Double Unders

Advanced

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (20/15) (10ft./9ft.)
100 double-unders

kelsey

kelsey

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