Open WOD 13.3 in class today!

"A dream doesn't become reality through magic; it takes sweat, determination and hard work."

-Colin Powell

Above: Reminder about Range of Motion (ROM) in 13.3! I preach this all the time, now it will quickly become reality to you. BELOW PARALLEL is the standard, this means your HIP CREASE MUST BE BELOW YOUR KNEE! I had to NO REP a bunch of you last year and throughout the past few months. Please be mindful of the standard and meet it in this workout! You will save yourself a lot of wasted reps, especially when EVERY REP COUNTS!

Today's WOD:
A. Gymnastics Play Session
Take 15 minutes to mess around with efficiency with any gymnastics movements of your choice:
Handstand Walks, Handstand Holds, Freestanding HSPUs, Ring HSPUs, Bar Muscle-Ups, Toes to Bar, L-Sit, Rope Climbs, Pistols, Pistols with Weight Overhead, Double-Unders, etc...

B. Open WOD 13.3
AMRAP in 12-minutes, of:
150 Wall Balls (20 lbs to 10'/14 lbs to 9')
90 Double-Unders
30 Muscle-ups

This year, there will a "Special Tiebreak", so the faster you finish the Wall Balls and Double-Unders, the better your score will be if you are tied with another athlete or athletes!

From the CrossFit Games page:  In this workout, we are using a special tiebreak method. At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at the last fully completed exercise set, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Muscle-ups, for a total of 250 reps. This is his score. He also finished the 150th Wall ball at 7:50, and the 90th Double-under at 9:25. In this case he will enter 9:25 as his time in the tiebreak field since this was the time of completion of his final fully completed set. This athlete would be ranked above someone who got 250 reps and a tiebreak time of 10:00, but below someone with 250 reps and a tiebreak time of 9:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

Yesterday's WOD Board:
Will be posted soon.