031612 WOD FRIDAY

HOPEFULLY EVERYONE IS DONE BEING MAD AT ME FOR MAKING THEM RUN YESTERDAY. TODAY, WE'RE GOING TO BE HITTING CROSSFIT OPEN WOD 12.4 IN THE BOX. THIS IS A ROUGH ONE. WE WILL ALSO BE DOING VALIDATIONS TOMORROW AT CHRIS'S AVAILABILITY.

5:15 IS THE LAST GROUP SESSION TODAY.

ANOTHER IMPORTANT NOTE, ONCE IT IS TIME FOR 1-ON-1 SESSIONS TOMORROW, ALL VALIDATIONS WILL STOP UNTIL THE NEXT GROUP SESSION.

THANKS!

CROSSFIT OPEN SECTIONAL WOD 12.4

AMRAP 12 MIN:

150 WALLBALLS
90 DOUBLE UNDERS
30 MUSCLE UPS

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INTERMEDIATE SCALING:

AMRAP 12 MIN:

100 WALLBALLS
90 DOUBLE UNDERS OR 270 SINGLE UNDERS
30 CHEST TO BAR PULLUPS
30 RING DIPS

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BEGINNER SCALING:

AMRAP 12 MIN:

50 WALLBALLS
90 SINGLE UNDERS
30 JUMPING PULLUPS
30 BOX DIPS

GOOD LUCK! SEE YOU IN THE BOX!