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Breakin it down…

Well, if you’re following the CrossFit Games Open Wods then you know what’s coming up tomorrow!

Workout 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups

Here’s how this will go down in our books:
If you complete the 150 wall balls inside the 12 minutes, you’ll complete the rest of the 12.4 WOD as written.  If you are still throwing balls in the air after the clock strikes 12 minutes then you will continue until you complete all 150 wall ball shots.  The benchmark WOD “Karen” is 150 wall ball shots for time, so this will allow everyone to either record their first “Karen” time, or see how you’ve improved since your last!

Check out Kelly Starrett’s mobility prep work video. He makes some great set up points for wall ball shooting.
Carl Paoli’s video gives some good information on loosening up the wrists and some muscle up instruction. Make sure you read the tips below the video as well!

Good luck and have fun!!

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