Friday – 031315

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15.3!

Warm-up
3 rounds not for time:
200 meter run
10 PVC shoulder dislocates
5 Muscle-up rows
5 Goblet mobility squats
Spend 1 minute mobilizing ankle (each leg)

Workout of the Day
Open Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots, 20-lb. ball to 10 feet (14 lb ball to 9 feet)
100 double-unders

For my people who need scaling, your workout will be AMRAP in 14 minutes of 7 ring pull-ups, 14 wall-balls, and 30 double-unders.

Post your scores to the Whiteboard.

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