Open Re-Test Tuesday

ANNOUNCEMENTS
Hey Everyone! Miss me?!?!?!

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:
Overemphasize volume on all the movements of the open.
Repeat an open workout 1x week for the first 4 or 5 weeks
Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high.
Cash Out's will be dedicated to improving our core strength and improving your lactate threshold.

Enjoy!
p.s.  feel free to call/email/text me if you have any questions!

WARM UP

3 rds
8 pull ups/ring rows
12 air squats
30 DU

BUY IN

RX :
EMOTM 10 min
min 1: 5 squat cleans 115/75
min 2: max cal row or bike

Comp:
start @ 50% and build if possible

SKILL

do wod as a 12 min amrap if you know you will struggle to get out of the 4min time caps

WOD

For as long as possible (total reps completed):
From 0:00-3:00 minutes
2 rounds of:

10 Overhead Squats (RX'ed M=95lbs, F=65lbs)
10 Chest-to-bar Pull-ups
From 3:00-6:00 minutes
2 rounds of:

12 Overhead Squats (RX'ed M=95lbs, F=65lbs)
12 Chest-to-bar Pull-ups
From 6:00-9:00 minutes
2 rounds of:

14 Overhead Squats (RX'ed M=95lbs, F=65lbs)
14 Chest-to-bar Pull-ups
From 9:00-12:00 minutes
2 rounds of:

16 Overhead Squats (RX'ed M=95lbs, F=65lbs)
16 Chest-to-bar Pull-ups

Keep this up following the same pattern of adding 2 more reps completed within 3 minutes.  At any given interval of 3 minutes once the 2 rounds are completed you rest the remainder of the 3 minutes. You may not start the next 2 rounds until the start of the next 3 minute cycle.  You must be in a standing position at the start of any 3 minute cycle (can not touch the bar until the time starts).

*scale OHS weight or down to FS as necessary*

CASH OUT

run 200m/row 250m x 3
rest :30 sec

MOBILITY

lats