March 16, 2012


March 16, 2012

Wallballs and Double Unders and Muscle-ups, oh my!

12.4 is:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups

150 wall balls is no joke. This is a WOD where you are going to have to gut it out in order to have time to get to the rest of the movements.

Athletes and judges, review the standards video below. I will post some strategy on tomorrow's blog.

Workout of the Day:

AMRAP in 12 minutes:
200 m sprint
10 hand-release push-ups
10 box jumps 24"

rest –

Midline –
Three rounds, alternating between
10 glute-ham raises
10 knees to elbows