Mon Day Fun Day

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

3 rds
20 DU
10 box step ups
8 push ups
6 air squats
4 ring rows

BUY IN

Free:
Choose one of the following:
A. 4 sets of 15 unbroken hand release push ups
B. 5 sets of 12 unbroken hand release push ups
C. 6 sets of 9 unbroken hand release push ups
Rest as needed between sets

RX:
Choose one of the following:
A. 4 sets of 15 unbroken Pike Press
B. 5 sets of 12 unbroken Pike Press
C. 6 sets of 9 unbroken Pike Press
Rest as needed between sets

Comp:
Choose one of the following:
A. 4 sets of 15 unbroken Strict HSPU
B. 5 sets of 12 unbroken Strict HSPU
C. 6 sets of 9 unbroken Strict HSPU
Rest as needed between sets

SKILL

can you go unbroken?!?

WOD

15-12-9 reps for time of:
K2M
Wall-ball shots, 20-lb. ball
Thrusters 75/45

comp: ttb/95-65

CASH OUT

3x max effort AKBS 53/35
rest 1 min between sets

MOBILITY

quads