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2.3.17 “Open WOD 15.3”

February 02, 2017

FITNESS & LIFESTYLE

IT’S GAME DAY ON FRIDAY!!!
Warm up for this like it was the first release of this OPEN WOD!!!

“OPEN WOD 15.3”
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

L2
14 Strict Pullups
50 Wallballs
200 Single Unders

L1
7 Strict Pullups
50 Wallballs
100 Single unders

SPORT & COMPETITION
A. METCON (It is important that you do this first)
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (20,14)
100 double-unders

Rest 10 Minutes exactly before the OLY

B. OLY
In 10 Minutes
Work up to a 2RM Hang Squat Snatch
–Unbroken–

C. ACCESSORY
3-4 Rounds
10 Alternating Strict 1 Arm DB Press (each Arm)
– add weight each set
10 Strict Pullups
20 GHDSU

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