Testing - 20 Mins (It may not take you that long)
Dumbbell Burpee over Boxes - 3 Attempts to do 10 Reps As Fast As Possible 50/35lb + 24/20 Rx+, 35/20lb + 20/16 Rx
*Start standing up with DBs in each hand, on Go, do a burpee (no jump) and step over box holding DBs. Place DBs down (no dropping) after 10 Reps. The DBs can NOT be placed on the Box. You can hold them anyway you want but I suggest you just let them hang to your side.
Testing: Strict Handstand Push Ups + Kipping Handstand Push Ups - Find a Max Rep of this complex. *Only if you are capable and can get there early for class or if you have more than the standard hour, do you do this.
WOD: 2012 CF Open WOD 12.1
7 Mins Max Burpees Rx --- “to a 6” reach” RX+ (anyone competing in the open)
*Yes, it sucks. But it could very easily be repeated in the Open this year. So you get to do it.
Accessory: Glute Ham Sit Ups - 3 x 10-15 Reps
On the 2nd video, go to the 2:34 mark to see the standards for a strict press.