Saturday, March 1, 2014

Rest Day for Open Competitors who plan on doing the OPEN WOD on Sunday.

A1. chest to wall hspu
Beginners: Downward dog x 5, 5, 5, 5
Intermediate: to elevated height x 5, 5, 5, 5
Advanced: to floor or higher x 5, 5, 5, 5

A2. strict Toes to Bar or skin the cats
Beginners: Skin the cat x 5, 5, 5, 5
Intermediate: Eccentric skin the cat on the rings x 1.1 x 4 sets
Advanced: either strict toes to bar or strict skin the cats 2-5 reps (NOTE: A strict skin the cat occurs when you pull yourself through the rings with straight arms. If you cannot do it with straight arms, you should probably do the strict toes to bar. 

Rest 90 sec between movements

B.  AMRAP in 7 minutes:
     Air Squats x 25
     Push Press/jerk x 10 75/115 lbs