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′
