Wednesday Dec 16, 2015
The Open. A few months early (or years late?)
Strength
10min EMOM
a. 1 Rope Climb (work to L-sit legless if poss)
b. 3 Strict Ring Dips (adv. do 1 muscle up first)
MetCon
Open WOD 12.4 & 13.3
12min AMRAP
150 Wall Balls 20/14
90 Double Unders
30 Muscle Ups
