WEDNESDAY

I know it’s not in the forefront of the mind but the Open starts in February. We’re going to blink and it will be January. We have some new members that are making strides and will be ready. And we also have some people that have made some huge progress in strength and skill in the last year.. We had the Open Test a week ago. We’ll be seeing lots of rig, and some more skill work as we move forward.

Part A

Round 1

100 Single Unders

10 Cal Ski

10 Kipping Swings

Round 2

100 Single Unders

10 Cal Ski

10 Pull-Ups

Round 3

100 Single Unders

10 Cal Ski

10 Chest to Bars

Part B

Build this Complex

Snatch Pull Right in to touch and go Power Snatch

OR

Practice muscle ups

Part C

AMRAP 16

15/12 Cal Assault Bike

10 Box Jumps

10 Push Presses 95/65

2 Bar Muscle Ups

Scale for bar muscle ups

Banded Muscle up

Burpee Chest To Bar

Burpee pull-up

or

3 Ring Rows Plus 3 Ring Dips = 1 Bar Muscle Ups