Saturday- 02/04/12- Double Day, MWOD 1/365

*Today’s work will be laid out as 5 tests. The first 3 should be completed as early as possible. The preference is sometime between 8 and 10am. The final 2 tests may be completed any time later in the day, but—time permitting—should be at least 3 hours after tests 1-3.

Test 1:
100 Burpees for time.
*Rest 10 minutes.
-4:30, 4 sec pr

Test 2:
15 minutes to establish a 1RM Snatch.
*Rest 5 minutes.
-155, 5# un-pr

Test 3:
8 minute AMRAP of:
4 Muscle-Ups
6 Hang Squat Cleans 185/120#
*Rest AT LEAST 3 hours.
-3 rounds +2 mu
Test 4:
20′ Pullup Bar “Monkey Bar” Run
20 GHD Situps
20 KBS 32/24KG
30′ Pullup Bar “Monkey Bar” Run
30 Box Jumps 30/24″ (Regionals standard)
30 Push Press 115/75
40′ Pullup Bar “Monkey Bar” Run
40 Double-Unders
40 T2B
For time.

Notes: If you have variable height pullup bars—sorry.

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*Rest 30 minutes.
Test 5:
3 rounds for time of:
Run 800m
20 HSPU

Notes: HSPU are 45# plates (not comp style, traditional bumpers) with an ab mat in the middle for the gentlemen, and 25# plates with an ab mat for the ladies. Hands must be on the plates and no part of the hand may be hanging off the plate. Both plates must be in contact with the ab mat, but do not have to be in contact with the wall. Kipping IS allowed.

Also, gonna start Kelly Starrett's Mobility Wod back at the first and work through all 365. Here is MWOD 1- http://www.mobilitywod.com/2010/08/first-of-many-beat-downs.html

This was pretty rough considering I have the mobility of a 95 year old.  Squatting with feet pointing straight ahead was horrible and I split these up into 5 two min sets with 1 min in between.  I did this wearing my nano's and had to hold onto a basketball goal for part of the time.  It can only get better from here.