Active Recovery

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

2-3 rds
48' spiderman lunges
24' straight leg walk
24' side lunge each way
Kipping swings
5 Sit Ups

BUY IN

RX:
Push Press
3 x 8 reps
50-60% 1RM

Comp:
as RX

SKILL

70-80% effort for everything

WOD

Accumulate as close to the following in 30 minutes:
100 cal row
100 cal assault bike
1 mile run

*break it up in any way you want*

CASH OUT

extra mobility

MOBILITY

everything