Monday

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

3 rds
10 high hang cleans 45/35
5 Front Squats 45/35
15 Jumping Jacks 

BUY IN

Free:
EMOTM 8 min
min 1: 7 sit up to stands
min 2: 12 star jumps

RX :

EMOTM 8 min
min 1: 5 power cleans 95-65
min 2: 20-30 DU

Comp:
start @ 50% and build if possible

SKILL

big sets on WB. then try to crush the row

WOD

For time:
60 Wallballs
30 Calorie Row
10 C2B
Rest until the clock reaches 10:00 & repeat

free: burpees
comp: MU

*stagger starts, sub in AAB or run*

CASH OUT

tempo TTB/K2M
2 sets - 7 reps
2 sec up/2 sec hold/2 sec down

MOBILITY

quads