Monday 170320

Watch out, we are all certified to strike!! What a great weekend it was and we are excited to start introducing to all of you what we learned by incorporating these skills into warm up and eventually work outs. This will add more variance into our already constantly varied programming!! 

17.5 Open Theme this week is Americana, wear anything that is red, white or blue. We will be hosting a finale BBQ on Friday during the last Friday Night Lights throw-down. We will be supplying the meat, you bring a side dishes to share! Put all Macro counting aside, come and enjoy some food and celebrate what you have accomplished the last 5 weeks!!

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
2 Squat Snatch Drop and Reset work up to 80% of a 1 RM

WOD:
For Time:

75 Double Unders
30 Push Jerk 155/105, 135/85, 95/65
Run 400m
50 Double Unders
20 Push Jerk
Run 400m
25 Double Unders
10 Push Jerk
Run 400m

* Scale weight, rep scheme and movement accordingly to maintain intensity with good mechanics through decent.  Ask your coach for help.

OR – Repeat 17.4

COOL DOWN

ABOVE AND BEYOND, Extra Credit
Who is this for? Read the following out loud:
I will finish in the top 20 in my region, state or box, not the top 30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel about intensity vs. volume. Work your ass off on 1-4 and be done.

INTERVAL
3 Rounds:
Row 1000/800m
Rest :60
Ski 1000/800m
Rest :60
Strength
EMOM for 10:00
50′ Unbroken Overhead Yoke Walk AHAP

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