Open WOD 12.4 Competition Day

Saturday’s Competitive Open Heats for 12.4: 12:00pm- Jenny Allen, Artie S., Jason V. , Debbie M. , Leslie G., Dave P 12:20pm- Kevin Allen, Doug L., Megan T, Martin C, Eileen C 12:40pm- Jen B., Elyse M., Nick A, Dave C, 1:00pm- Michael E., Jacob S, Dana L, Drew C 1:20pm- Peter B, Mike L, Adam L 1:40pm-Jared B, Jared C, Eric G Workout 12 . 4 below. Best of luck to every one.

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 A few video’s with great tips for WOD 12.4 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 ]]>