Double

ANNOUNCEMENTS

Workout 17.1 is on 2/23 and we are going to be ready to dominate it!

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

2 rds
10 HC BB Thrusters
8 Ring rows
2 rds
5 High Hang Snatch
3 Strict Pull-ups

BUY IN

RX:
EMOTM 6 min:
4 squat Snatch 75/45

Comp:
EMOTM 6 min:
4 squat Snatch 95/65

SKILL

let this hurt, push hard

WOD

21-15-9
Thruster 75/45
Pull-up
*50 DU after each round*

Comp = 95/65 and C2B

CASH OUT

5 x 10
Superman w/ 3 sec hold
hollow hold 5 seconds

MOBILITY

quads