13.3 is out and I am so excited to see what Good Timers Put up for scores. Today we will be going over prep and tactics for the WOD on Friday. If you did this WOD with us or elsewhere last year, this is your time to reflect on what worked and didn't work. We are a determined bunch, looking to say in the top 30 for the Team standings. 

I am glad many of you heeded my advice and took Wednesday as a rest day. The work for the Opens was really done two weeks prior to the start so now is the time to make sure that when the buzzer goes off, you are feeling rested and positive. 

Now I know muscle Ups scare many of you but I want you to look at it as an opportunity to set a goal, and remember that your wall ball and double under completion time count to your total score so get there quick. 

Fitness Skill Work

Double Under Prep

-Wrist Rotation with heavy rope, elbow placement, jump, longevity

Wall Ball Prep

- Heel Connection, full depth squat, receiving position, distance from wall.

Fitness WOD:

4 Rounds For Time

50 Double unders

300m Run

15 Body Blasters ( Burpee-pull up- knees to elbow) 

You may not drop off bar between pull up and knees to elbow, rather come to full extension and then complete movement.

Athlete Skill:

Muscle Up Progression

-false grip, big ass kip, ring position, kipping the ring dip

Athlete WOD:

Perform 1 Round of the Fitness WOD and then maximum unbroken Wall Balls.

Then 2 attempts at reaching 100 double unders. 

Your score will be total wall balls and total double unders.