No, your EMOM

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

4 rds
5 cal bike
5 high hang cleans 45/35
7 Push Ups
9 jump air squats

BUY IN

RX :

EMOTM 8 min
min 1: 5 hang power clean 95/65
min 2: 6-8 burpees

Comp:
start @ 50% of HPC and build each round if possible

SKILL

go unbroken

WOD

EMOTM 12
min 1: 12 AKBS 53/35
min 2: 8 Thrusters 75/45
min 3: 12 cal row
min 4: rest

comp: 115/75 - 15 cal
free: step ups 

CASH OUT

run 435m/row 500m x 3
rest 1 min

MOBILITY

quads