150313

Pre-Wod:
Group 400m Run/Row
Dynamic Group Warm-Up

3 Rounds:
2 Inch-Worm-Up-Dawg-Down-Dawg
10 Lateral Lunges (5 each leg)
10 Sampson Stretch (5 each leg)
10 Windmills
10 Push-Ups
10 PVC Passthrough

Mobility:
Super Squat Hip Sequence

Workout of the day for Friday, March 13th, 2015:

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
100 double-unders

Post rounds and reps completed to comments and/or register and submit your results as part of theĀ 2015 Reebok CrossFit Games Open.

Top male and top female scores will receive $2015.

153_Mainsite_wueScbdie872SDcd_th.jpg

For complete workout standards, video and scorecardĀ click here.


Watch archive footage of Julie Foucher and Lauren Brooks on Workout 15.3 on the CrossFit Games site.

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