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Advanced 13th Dec


WOD demo

If your interested in seeing if your ready for the 2015 Open dont forget to hit me up for the tester workout, if you ask about it, its assumed that you want to do it and will do it as soon as possible, if you dont ask about it its assumed that your not interested in doing it.  Also best results for this test are yielded if you just get it done (ie dont spend a week preparing yourself for it)


Workout

build to heaviest complex of the following (from the Opex online comp happening at the moment)
12 Deadlift
9 Power Clean
6 Shoulder to Overhead

rest

Open 14.4 
14min AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-

rest



static handstand practice 
- focus will be on tightening up the position and getting the shoulders open