13 March 2015 | 619

13 March 2015

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Strength

Weighted dips
7 x 7
GHD sit-ups
7 x 15(10)
Every 3:30 minutes

Workout of the day

14 minute AMRAP
7 handstand pushups
7 chest to bar pullups
25 wall balls
50 double unders

*if you are doing the open WOD, you will do it before the strength

Open workout 15.3

14-minute AMPRAP
7 muscle ups
50 wall balls
100 double unders

M 20-lb ball to 10′
F 14-lb ball to 9′

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