* The Open Is Coming HERE

WOD:

1) For time or Reps:

0:00-4:00

     50 Double-unders

     25 Handstand Push-ups

     25 Overhead Squats 95/65

4:00-8:00

     50 Double-unders

     25 Handstand Push-ups

     20 Overhead Squats 135/95

8:00-12:00

     50 Double-unders

     25 Handstand Push-ups

     15 Overhead Squats 185/135

12:00-16:00

     50 Double-unders

     25 Handstand Push-ups

     10 Overhead Squats 225/155

16:00-20:00

     50 Double-unders

     25 Handstand Push-ups

     5 Overhead Squats 275/185

This workout is done exactly like Open 16.2. If you can’t complete the prescribed work by the listed time than your workout is done. If you complete the work before the time cap you may move on and start the next round. If you’re time capped your score is total reps completed, if you have the capacity to get all the way through than this workout is for time.

2) AQAP:

60 Alternating Pistol Squats

40 Deadlifts 225/155

20 Burpee Box Jump Overs 24/20

If you fail a Pistol you must repeat it on that side before moving to the other.

3) 3 rounds AQAP:

21 Toes-to-bar

7 Muscle-ups

Scale as needed.

4) Handstand: 10 minutes Practice

Work on any facet of a Handstand Walk.

5) Hand-over-Hand Sled Pull: 6 x 50ft

Rest 90-120 seconds between sets. Heavy as possible.

6) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE