If 2015 is your first Open, congratulations, you’re a fifth of the way done! Hopefully you enjoyed 15.1 and are thirsty for more…because there is more, a lot more. For those of you who have participated in an Open previously, thanks for coming back and we hope you’re happy with your output on the first workout.
A few notes for this week:
1. We will have a heat schedule on line. So Thursday night, immediately after the workout is announced we will edit the times and you should be able to select your heat by 6pm at the latest. There will be no physical sign up sheet in the gym. Only the on line version so please make sure you get in and get a time. If you don’t sign up for a heat, we can’t guarantee you a judge.
2. Saturday the 7th is our second Nutrition Seminar with Kevin Hall. Starts at 11am and once again will be packed with useful information to fuel better performances. Also, Chris and Erik will be making protein pancakes for you to sample so not coming really makes no sense at all…None.
3. Please don’t forget to submit your scores from 15.1. You have until Monday at 5pm but waiting until the last minute is risky. The whole system gets extremely slow with the thousands of procrastinators around the world all submitting last minute. The sooner you submit and we approve the better.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 3 reps @ 75-80% (based on feel)
Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders (125 Singles)
15 Burpee Box Jump-Overs (24″/20″)
15 Strict Handstand Push-Ups (Sub kipping or KB press)