Pace the day

ANNOUNCEMENTS

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. 

WARM UP

3 rds
12 Alt Box Step Ups 24/20
8 Push Up to Downdog
6 Ring Rows
:20 sec hollow hold

BUY IN

RX :
Choose one of the following:
A.  4 sets of 7 unbroken pull-ups
B.  5 sets of 6 unbroken pull-ups
C.  6 sets of 5 unbroken pull-ups
Rest as needed between sets

Comp:
Choose one of the following:
A.  4 sets of 7 unbroken muscle-ups
B.  5 sets of 6 unbroken muscle-ups
C.  6 sets of 5 unbroken muscle-ups
Rest as needed between sets

SKILL

break up the reps anyway to work consistently throughout.
(i.e - 10 swings, 5 bjo every minute)

WOD

For time:
100 aKBS 53/35
100 Box Jump Overs 24/20

*20 DU EMOTM*

CASH OUT

row 40 cal AFAP x 2
rest 1:1

MOBILITY

hamstring with strap