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CF Open WOD 13.3

We’ll be taking on CF Open WOD 13.3 this morning from 9-11!

We will make sure all heats have enough space for all athletes who need to be able to do their Muscle Ups!

WOD for Saturday 032313 –  Click Here For Today’s Schedule
CF Open WOD 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target/14lbs to a 9′ target)
90 Double-unders
30 Muscle-ups

Post Score to Comments
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

In this workout, we are using a special tiebreak method. At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at the last fully completed exercise set, whichever that may be.

All Wall Ball shots must be ABOVE the bottom of each target line, ie women should see the bottom of the blue line under their ball, and men should see the bottom of the red line under theirs. 

COMMUNITY WORKOUT today at 11am!  Bring a friend or two!

CF Open WOD 13.3 Movement Standards

One Comment
  1. Nikki Graf Reply
    Anyone planning on doing/re-doing 13.3 on Sunday morning and would be willing to judge me?

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