AMRAP 12 Minutes
150 Wall balls 20/14lbs
90 Double Unders
30 Muscle ups
Women including Masters up to 54 years old
150 Wall balls, 14lb ball 9ft target
Men including Masters Men 55+
150 wall balls 20lbs 10ft target
Master Women's 55+
150 Wall balls 10lbs 9ft target
This workout begins from the standing position with Medicine Ball on the ground and athlete standing tall. Using additional ball, box or other object to check 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. Ball must also touch the wall at or above the target to count. If the ball does not hit the wall it is a NO REP. Butt must go below the crease of the knee or its a NO REP. Only true Double unders will be counted, not attempts. If you can Not do a Muscle up tell your coach and I expect you to use the rest of the time doing jumping Muscle ups for practice. Good Luck and have fun.... Remember FULL RANGE OF MOTION! 3 2 1 GO!
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