THE OPEN STARTS TONIGHT!
Remember if you want to gift the workout a trial run after the announcement tonight (7pm) you can do so OR you can try it out on Friday night also...
The WOD for Friday will be a variation of the Open workout that week so you can work on proper pacing for the workout that week OR if you choose you can do the full workout instead...
SUNDAY will be the full Open workout...
CTB Kipping Pull Ups on Rings, Ring Dips (OR Negatives/Holds) AND/OR Muscle Ups (Bar OR Rings)
* Spend 10-15 minutes, depending on class sizes, working out the kinks you might have in any of these movements...
Keep things lower volume & as perfect as you can!
3 HALTING Clean Grip Deadlifts (Pause below the knee, above the knee and at mid-thigh)
2 Power Cleans (Work perfect thigh contact & bar path... Drop between reps)
2 Front Squats
1 Split Jerk (Your pick on which leg goes forward)
* 20 minutes for perfect position FIRST, then max load SECOND *
If you're hitting solid positions and things feel good, then go heavy on this one!
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