Friday, 3-13-15

So we can’t do this at Tucker due to the Muscle Ups (unless you’re going to go scaled). With Frederick closed today (Friday), the only way you’re going to get this done on Friday is to go to one of the local affiliates.  Nick and I are going to be going to CrossFit Ferus (Tallywood shopping center on Raeford) at 4:15.

Also, CrossFit Guild (also on Raeford Road, but out past Raeford) will be doing their “Friday Night Lights” starting at 5:30. (Redpoint is NOT an option, as they are attending Guild’s Friday Night Lights and are closed on Saturday.)

One coaching point: even if you’ve never gotten a muscle up, I’d like to see pretty much everyone try this one Rx’d. Yes, it means that you might be just trying to get that one muscle up for 14 minutes. If, at 14:00 you still haven’t landed one…no worries. You’ll then do the scaled version.

To see the WOD description and standards, click here.

“Open 15.3″
14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’

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