Thruster , I barely know her

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

1-2 rd
Row 1k
20 burpees

BUY IN

RX :
Choose one of the following:
A.  3 sets of 6 unbroken c2b
B.  4 sets of 5 unbroken c2b
C.  5 sets of 4 unbroken c2b
Rest as needed between sets

Comp:
Choose one of the following:
A.  3 sets of 6 unbroken bar muscle-ups
B.  4 sets of 5 unbroken bar muscle-ups
C.  5 sets of 4 unbroken bar muscle-ups
Rest as needed between sets

SKILL

small,consistently paced sets on thrusters

WOD

For time:
100 Double Unders
27 Thrusters 75/45
30 Bar Facing Burpees Over the Barbell
27 Thrusters 75/45
100 Double-Unders

comp: 95/65

CASH OUT

KB split squats w/ foot on box
2 sets x 8 reps each side ahap

MOBILITY

everything