Daily WOD – Jan 22, 2016

Complete in any order, NFT:

• 50 yds yoke carry (Zercher, front rack or back rack)
• 40 yds handstand walk
• 30 GHD sit ups or reverse hyper swings 
• 20 Turkish get ups (10R/10L)
• 10 front levers or skin the cats
• 5 rope climbs (legless if you’re game!)

WOD Notes:  Today’s workout is a chance to work some of the more obscure skills in the gym that won’t leave you physically devastated for tomorrow’s potential meet.  If you’ve never done full range of motion GHD sit ups, DO NOT DO 30 OF THEM!  Start to learn the technique and go for 1/4 ROM or 1/2 ROM until it feels good.  Remember your high socks for the rope climbs.  The sub for handstand walking will be handstand holds against the wall or DB overhead carries.

Hat Notes:  We almost have enough preorders to get the ICA beanies.  If anyone is planning on buying one ($20) but hasn’t yet, please fill out the form HERE.