WOD - SUNDAY, MARCH 4TH 2012

* OPEN COMPETITORS ONLY 8AM-9AM FOR REDO OF 12.2 AND EXTRA WOD.
** GROUP CLASS 9AM - 10AM!
*** GYMNASTICS/STRETCHING/CORE CONDITIONING WITH KAIT.  THIS IS FOR EVERYONE.  LAST WEEK WE HAD A AWESOME TIME TRYING ALL NEW TUMBLING MOVEMENTS AND WORKING FLEXIBILITY.




12.2 Outlaw Strategy Tips from Rudy Nielsen on Vimeo.
* WATCH IN DETAIL FOR TOMORROWS REDO OF OPEN WOD 12.2!

WARMUP
400M RUN
20 PUSH PRESS
PISTOL PRACTICE
DYNAMIC STRETCHING

WOD
RULES
-  PARTNER A HOLDS A MOVEMENT WHILE PARTNER B PERFORMS MAX REPS THEN SWITCH
- ONCE PARTNER A DROPS YOU SWITCH ROLES

1. WALL SITS WITH PUSH PRESS (95/65)
2. PLANK HOLD WITH MAX HAND-RELEASE PUSHUPS
3. HANDSTAND HOLD WITH ABMAT SITUPS
4. RING DIP HOLDS (SUB BOX HOLDS) - PISTOLS
5. 200M RUN WITH ROW FOR CALORIES

- YOUR SCORE = TOTAL REPS COMPLETED AS A TEAM