Fitness – Performance – Sport

Open WOD 13.3

12 Min AMRAP

150 x Wallballs @ 20lb/14lb – 10ft/9ft 

90 x Double-unders

30 x Muscle-ups  (Pull-ups for non-competitors) 

Masters @ 20lb/10lb – 9ft target 

Optional Accessory 

Muscular Endurance 

Bench Press – 5 x 3 

Dumbbell Push Press – 3 x 15  

Lateral Dumbbell Flys – 3 x ME 

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