WOD Type: “13.3 Open Practice”

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. I’ve been doing wall balls, but not at the 10′ I should have been doing. I figured what was another 1′ going to do differently? That ball can get more outta control and its harder to catch. So, more practice is in order for sure.

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… Get focused and keep moving forward…