Friday 032213 – Open Workout 13.3

Check out a full workout description and MOVEMENT STANDARDS here: http://games.crossfit.com/workouts/the-open/2013#tabs-3
Remember, this workout, similar to 13.1, has a tiebreak time. So it matters how quickly you finish those Wallballs or Double unders!

WORKOUT OF THE DAY

Open Workout 13.3
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Also, here’s the Prep videos Kelly and Carl posted last year for 12.4: http://www.mobilitywod.com/2012/03/games-open-wod-12-4-saving-your-shoulders-for-the-muscle-ups-prep.html

Lastly, here’s some great tips from Outlaw: http://outlawcoach.wordpress.com/2013/03/21/130322-13-3-strategy-tips/