Friday, 10 February

Today's WOD is a bit different, so read carefully so we can minimize confusion.  It is a bit of a skill work day and a gymnastics day.  The intent is to build the capacity to support your own body weight in various positions.  Although there is not a time component for this WOD, you should minimize time between exercises and rounds.

Five rounds NOT for time of - NOTE DIFFERENT LEVELS FOR DIFFERENT ABILITY:

Beginners (B) - Do the hold positions for 30 seconds, and no requirement to do follow-on max reps - work on building the capacity Intermediate (I) - Hold positions for 15 seconds, then do max reps Advanced (A) - Hold positions for 30 seconds, then do max reps 30/15 second handstand hold (A, I), then

Max rep strict HSPU without coming off wall from handstand hold (A & I ONLY)

30/15 second static deadhang pullup position hold (down position) (A, I), then

Max rep deadhang pullups without coming off bar from hold (A & I ONLY)

30/15 second hold at ring dip lockout (A, I)

Max rep ring dips without coming off rings from lockout hold

(A & I ONLY)


Post hold time and number of max reps per event to comments.