Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
For a downloadable PDF of the workout, click here. Post time to comments. Compare "Karen" times to 8/21/09, 8/1/12, 12/13/13 and 110206. Compare WOD 12.4 times to 3/15/12, 1/18/13, and 3/21/13.
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5 comments:
SCALED WOD:
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9' target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9' target)
90 Double-unders
30 Muscle-ups
3 MUs and 2 misses-got them at just over 2 minutes.
Good WOD!
Excellent job Shane!
9:12 Karen, 14# ball
11:32 90 DU
Then 5 MUPS
Final score: 240 RX
Tomorrow's WOD is:
"Lynne"
5 rounds for max reps
Max reps body weight bench press
Immediately followed by max reps pull-ups
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