Friday, March 13

Happy Friday the 13th! We’re going to have some fun with 15.3 at Friday Night Lights. Join us to take on the Open WOD and please stick around to judge and cheer on your fellow 616ers! We had a great atmosphere last week, and I can’t wait to see what week three brings. Also, don’t freak out if you don’t have muscle ups! If you are close we’re going to get that first one and if you still have some work to do that’s ok. We will scale the WOD and evaluate what you need to do to get that first muscle up.

Here’s a quick Weekly Roundup both from the CrossFit Invictus blog.

1. Shut Off the Lights – Getting better sleep is huge for recovery and health. Before you go to bed turn off your devices and let your body prepare itself for quality sleep.

2. Meet Xiaopeng – A great shoulder prep/warmup routing you can do every day. Keep those shoulders healthy and strong!


15.3 Standards

Workout for Friday, March 13
Open Workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet