Open Workout 15.3

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
20 jumping jacks
10 RDL 45/35
5 burpees
1 min straight arm plank
:30 side plank each side

BUY IN

Free:

Goblet Squats

RX :
Front Squat 

4 x 8 @ 63% of 1RM

rest ~ 2 min

Comp:
as RX

SKILL

get through the wallballs in big sets

WOD

Open Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 Muscle Ups

50 Wallballs 20/14

100 DU

Scaled:

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots 20/10
200 single-unders

Masters (40+):

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots 20/10
7 muscle-ups

CASH OUT

Row 30 Calories AFAP x 2

rest 1:1

MOBILITY

Quads