Wednesday 22.02.2017

Wednesday - Deload
Thursday - Active Recovery or Full Rest day
Friday - Open 17.1 (Crush it)
Scaled) EMOM x 16:
min 1: 5 Deadlifts 135/95 + 5 Box Jumps 24/20
min 2: 15 HR Push ups
min 3: 5 Pull ups + 5 Hanging Knee Raises
min 4: 15/12 Calorie Row
Rx) "Tune Up"
EMOM x 16:
min 1: 7 Deadlifts 225/155 + 7 Box Jumps 24/20
min 2: 15 Kipping HSPU
min 3: 7 C2B Pull ups + 7 Toes to Bar
min 4: 15/12 Calorie Row
*coach will help choose weight/reps in order to complete work on each movement in :40 allowing :20 rest in the first round. If you're still working at the :40 mark cap the movement and strive to keep that number for the remaining rounds. The intent here it to sweat and improve our movement.
