Mundae

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

20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges
10 Ring Rows

BUY IN

RX:
C2B x 12
3 Wall Walks
20 Walking Lunges each leg

Comp:
Muscle-Ups x Max Reps in 45 seconds
Handstand Walk x 10 meters
Alternating Pistols x 16-20 reps

SKILL

can you get 7+ rounds?

WOD

10 min AMRAP:
5 S2OH 115/75
10 Deadlift 115/75
15 K2M

comp: 135/95 and TTB

CASH OUT

2-3 rds
Snatch-Grip Romanian Deadlift x 6-8 reps
Barbell Roll-Outs x 12-15 reps

MOBILITY

hamstring w/ strap