Warm-up
3 rounds
200m row
10 press
10 deadlifts
10 OHS
Mobility
Lax ball on the shoulders
Keg drill
Strength
OHS – Find a 3RM w/32X1 tempo
WOD
CrossFit Games Open 15.3 – ReTest
14 min AMRAP
7 muscle ups
50 wall balls (20/14#)
100 DU’s
Scaling options…
1. 14 min AMRAP
50 wall balls
200 single unders
2. 14 min AMRAP
15 C2B
15 dips
50 wall balls (20/14#)
100 DU’s
3. Complete the workout backwards and try for the muscle ups
Extra Credit
Bent Over Row – 3×12 w/heavy DB’s
