WOD Type: “13.3 Open Practice cont.”

WOD Warm-Up:

30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.

WOD Particulars:

Complete AMRAP in 12 minutes of:

• Wall Balls @ 20# Ball
• Double Unders
• Muscle-Ups

Today’s WOD was only for practice. Today was a little better than yesterdays training, but now I am concerned I’ve over worked the same exercises. My lower back is a little bit sore after today’s workout which is not a good thing before having to do 150 wall balls.

Skill Work: Single Under Jump Rope with a couple of shots of double unders. I worked on wall ball form and also worked a lot on the different areas of muscle-ups.

Teachable Moment:

WOD Moment… Don’t be scared, it’s only pain… Work through it and keep moving forward!