Work those moves

13.3 drops on Wednesday!  Once again, more about we’ll be testing the WOD at 6:30pm on Wednesday night.  Remember, visit this site this is a good time to test the WOD, malady but in general, the strategy comes out later.  We saw huge improvements in the first and second time for 13.2, and it was mostly a strategy move.  If anyone is in a position to print score cards on their way to the gym, that would be greatly appreciated.
I will continue to remind you – work on Toes to Bar, Chest to Bar Pullups and Doubleunders.  I would highly expect to see Wallballs as well.  Muscleups will likely appear in a way that will separate the elite from the very good.  If you have MU, or are close, you will want to have them when you are exhausted.  Last year, we saw MU AFTER 150 wall ball shots and 90 double unders.  You probably won’t see all these movements in one WOD, but you will see them over the next 3 weeks.  Practice!
[youtube http://www.youtube.com/watch?v=KD-jGoqn_Gg?rel=0&w=560&h=315]
Workout of the Day
Strength
Shoulder Press
Build to a heavy triple, adding 5 pounds to your lift from last week.  This is week 3 of 4.
 
Metcon
AMRAP 15
5 Handstand Pushups
10 Walking Lunges
15 Kettlebell Swings 53/35