Deadlift Ladder!

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

2 rds:
48' High knee skip
48' broad jump
48' crab walk
48' lateral bear crawl
10 burpees
10 good mornings

BUY IN

Free:
Air squats
One Leg Lunge
Pistols

RX :

Back Squat
3x12 @ 60% 1RM
rest ~2 minutes

Comp:
As RX

SKILL

Lay out weights for easy transitions

WOD

For time:
100 DU
50 WB
25 DL 185/125
75 DU
30 WB
15 DL 205/135
50 DU
15 WB
5 DL 225/155

comp: 205/135; 225/155; 245/185
free: 1:1 SU/ step ups (total) / KB DL - you choose the weights

CASH OUT

4 rounds
:30 HS hold or 25 ft HS Walk
8 V-Ups

MOBILITY

hamstrings