16.4 re-test

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

3-4 rds
15 jumping air squats
10 deadlift 75/45
5 strict press 75/45

BUY IN

Free:

Choose one of the following:
A. 4 sets of 15 unbroken HRPU
B. 5 sets of 12 unbroken HRPU
C. 6 sets of 9 unbroken HRPU
Rest as needed between sets

RX :
Choose one of the following:
A. 4 sets of 15 unbroken Pike Press
B. 5 sets of 12 unbroken Pike Press
C. 6 sets of 9 unbroken Pike Press
Rest as needed between sets

Comp:
Choose one of the following:
A. 4 sets of 15 unbroken Strict HSPU
B. 5 sets of 12 unbroken Strict HSPU
C. 6 sets of 9 unbroken Strict HSPU
Rest as needed between sets

SKILL

beat last years score

WOD

16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (M=225lbs, F=155lbs)
55 Wallballs (M=20lb 10', F=14lb 9')
55 Calorie Row
55 Handstand Push-ups

*you should be kipping the HSPU*

SCALED:
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 135/95
55 wall-ball shots
55-calorie row
55 hand release push-ups

CASH OUT

none

MOBILITY

everything