Pace it!

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

3-5 rds of Cindy
follow every round with 10 cal on row or bike

BUY IN

RX :
Choose one of the following:
A.  3 sets of 8 unbroken pull-ups
B.  4 sets of 7 unbroken pull-ups
C.  5 sets of 5 unbroken pull-ups
Rest as needed between sets

Comp:
Choose one of the following:
A.  3 sets of 8 unbroken muscle-ups
B.  4 sets of 7 unbroken muscle-ups
C.  5 sets of 5 unbroken muscle-ups
Rest as needed between sets

SKILL

one pace for the first 18 minutes, try to speed up the last 2

WOD

20 min amrap
12 k2m 95/65
12 box jumps
12 s2oh 95/65

comp: TTB-135/95

CASH OUT

3x 1 minute max effort - rest :30 sec
hr push ups

MOBILITY

hip flexors