WOD Friday November 22, 2013

MOBILITY: Foot Smash on ball

SKILL:  goat 10 min

WOD: “CrossFit Plainfield Virtuosity Round 1” “CrossFit Open 13.3”

12 min AMRAP

RX:

150 wall balls (20-10’, 14-9’), 90 double unders, 30 muscle ups

Level B:

150 wall balls (14-10’, 10-9’), 270 singles, 60 pull ups (banded) 60 dips (banded)

Level C:

150 wall balls (14-9’, 10-8’), 180 singles, 30 ring rows, 30 box dips

Whichever level you choose, this is the level you will stick with for the 5 weeks, even if you can do some of the skills, you must do a level where you are capable of all the movements.