Wednesday – 120413

Double pits to chesty-bar

Double pits to chesty-bar pull-up

Seriously work on mobility for 20 minutes

Workout of the Day
30 Muscle-ups for Time
Weakness EMOM
Jonathan’s Birthday Wish
CrossFit Games Open 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots (20/14 lbs) (10’/9′)
90 Double-unders
30 Muscle-ups

4 rounds for flexibility
10 Sit-ups to straddle
Hold straddle split for 30 seconds
10 Sit-ups to pike
Hold pike stretch for 30 seconds

Post your scores to the Whiteboard.

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