Bunch of jerks

ANNOUNCEMENTS

Hey Everyone! Miss me?!?!?!

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. 

Enjoy!

p.s.  feel free to call/email/text me if you have any questions!

WARM UP

Row/Run 500/435m
3-5 rds of Cindy

BUY IN

RX :

Choose one of the following:
A.  3 sets of 8 unbroken pull-ups
B.  4 sets of 7 unbroken pull-ups
C.  5 sets of 5 unbroken pull-ups
Rest as needed between sets

Comp:
Choose one of the following:
A.  3 sets of 8 unbroken ring muscle-ups
B.  4 sets of 7 unbroken ring muscle-ups
C.  5 sets of 5 unbroken ring muscle-ups
Rest as needed between sets

SKILL

choose a weight you wont fail

WOD

with a partner or two:

Alternate rowing 500m for 3 rounds each -

The other partner(s) complete AMRAP of push jerk for LOAD

score is total weight lifted

*time cap of 17 minutes , so don't try going slow on the row*

CASH OUT

3 min amrap
burpees to a 6" target

MOBILITY

shoulders