Monday

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

4 rds
5 - 45# RDL
5 - Push Ups
5 - Wallballs
8 - PVC Good Morning

BUY IN

RX:
3 rds
L-Seated Dumbbell Press x 8 reps
Strict Pull-up x 6 reps

Comp:
3 rds
12 sHSPU
6 Strict C2B

SKILL

Set up your stations

WOD

EMOTM 24 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Kettlebell Swings 70/53
Minute 3 – 10 Thrusters  75/45
Minute 4 – 12 Pull-Ups

comp: 15-10 AAB/95-65/C2B

CASH OUT

snatch balance + OHS
5 sets x 1 rep - ascending
start at 50% 1RM

MOBILITY

legs