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Open Workout 16.1

AMRAP 20min
25ft Overhead Walking Lunge (95/65lbs)
8 Over the Bar Burpees
25ft Overhead Walking Lunge
8 Chest-to-Bar Pullups

PART 1:
NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.
To be done 30 minutes before class

Front Squat (pause)
3-2-2-1-1-1

– Build to a heavy single across the working sets. There is a 1 second pause in the bottom; try to match your current clean PR or heavier. Compare to 1/25/2017.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

As many reps as possible in 10 minutes:
10 Thrusters (105/70)
2 Rope climbs (15ft.)

– Goal is 7+ rounds. Get back on that second rope climb as quick as you can, as that is where time will get away from you.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.