Hey all - Tyler's 2 cents is up again over here with the run down on the latest Open WOD: 15.4.  Go check it out if you're interested.

 

Movement Prep:
Scapula series x 1

Warm-up:
A) 2x:

  • KB armbar x 5 per side
  • 30 second Passive hang

B) 3x:

  • 6 knee hug lunges
  • 6 spiderman steps w/ vertical reach
  • 6 push ups
  • 6 captain morgans
  • 6 goblet squats w/ 3 second pause

Skill:
12 Min EMOTM

  • Min 1: Rope Climb
  • Min 2: Ring Dips
  • Min 3: Inverted Ring Hang

Conditioning:
10 Min AMRAP

  • 4 Curtis Ps (95/65)
  • 8 Burpees over Bar

Curtis P = Squat Clean, Lunge, Lunge, Shoulder-to-Overhead