ANNOUNCEMENTS
Workout 17.1 is on 2/23 and we are going to be ready to dominate it!
We will now prep movements each week so that we can go AHAFP on Fridays during the open!
*Thursday will now be aerobic capacity/active recovery day until after the open*
WARM UP
Workout 17.1 is on 2/23 and we are going to be ready to dominate it!
We will now prep movements each week so that we can go AHAFP on Fridays during the open!
*Thursday will now be aerobic capacity/active recovery day until after the open*
WARM UP
48' high knees
48' butt kicks
48' lunge
48' inch worm
48' karaoke
48' straight leg march
48' butt kicks
48' lunge
48' inch worm
48' karaoke
48' straight leg march
BUY IN
Free:
as RX
w/ KB
RX:
Deadlift:
work up to a heavy 5RM - TNG
Comp:
as RX
Free:
as RX
w/ KB
RX:
Deadlift:
work up to a heavy 5RM - TNG
Comp:
as RX
SKILL
Go UB on the wall balls and crush the burpees!
WOD
For time:
40 Wall Ball Shots
20 Burpees
30 Wall Ball Shots
15 Burpees
20 Wall Ball Shots
10 Burpees
CASH OUT
plank w/ feet elevated
3 x 1 min
rest as needed
MOBILITY
quad smash
quad smash
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