Friday

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

4 rds
3 Muscle Snatch 45/35
5 Push Ups
10 Air Squats
20 Mountain Climbers

BUY IN

Free:

Choose one of the following:
A.  3 sets of 5 unbroken ring rows
B.  4 sets of 4 unbroken ring rows
C.  5 sets of 3 unbroken ring rows
Rest as needed between sets

RX :
Choose one of the following:
A.  3 sets of 5 unbroken c2b
B.  4 sets of 4 unbroken c2b
C.  5 sets of 3 unbroken c2b
Rest as needed between sets

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

SKILL

*scale only if you need too*

WOD

4 rounds for time of:
20 power snatch 95/65

50 double-unders

CASH OUT

Extra mobility!

MOBILITY

This was a tough week, please stretch extra.