15.3

Friday, January 22, 2016

Conditioning/Strength

EMOM 12, alt:

Odd: Athlete’s Choice- 15/12 Cal Row, 10/8 Cal AD, or 100m shuttle

Even: 3 each- 1-Arm DB OHS

WOD

Athlete’s Choice: You may choose to do 15.3 Rx, 15.3 Scaled as it was in the Open, or do 15.3 with 21 C2B & 21 Ring Dips as a scale for muscle ups.


“15.3”

AMRAP 14

7 Muscle Ups
50 Wall Balls (20/14 to 10/9′)
100 Double Unders

OR

“15.3 w/ C2B & Dips”

AMRAP 14
21 C2B Pull Ups
21 Ring Dips
50 Wall Balls
100 Double Unders

“15.3 Scaled”

AMRAP 14
50 Wall-Ball Shots (20/10 to 9′)
200 Single Unders

Images courtesy of Beyond the Whiteboard

Images courtesy of Beyond the Whiteboard

 

Images courtesy of Beyond the Whiteboard

Images courtesy of Beyond the Whiteboard

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