Mobility, Make Up, Skill or suck list day, 12.4 is:

MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20lbs 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 (14lbs to 9′ target) 90 Double-unders 30 Muscle-ups MASTERS MEN – includes Masters Men 55+ Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20lbs to 9′ target) 90 Double-unders 30 Muscle-ups MASTERS WOMEN – includes Masters Women 55+ Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (10lbs to 9′ target) 90 Double-unders 30 Muscle-ups Additional Notes This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise. Equipment To complete this workout you will need: A medicine ball of the appropriate weight for your division A wall of target set at the specified height A jump rope A set of gymnastic rings hung so that you can successfully perform a muscle-up Video Submission Standards Prior to starting, film the measuring of the height of the wall ball target. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that proper depth and height is being reached on the wall ball and that lockout is shown at the bottom and top of the muscle-up. For a video submission example click here.]]>