2.27.17

REMINDER: If you completed Open Workout 17.1 YOU MUST submit your score by 7:59pm Monday night! I can't help you if you forget. PLEASE PLEASE PLEASE DON'T FORGET!

Individual warm-up
200m row
10 PVC dislocates
10 PVC pass throughs
10 push-ups
20 arm circles cw/ccw

Group warm-up
5 inchworm walkouts
5 downward dog to cobra transitions
:60 child's pose
10 thoracic spine rotations
10 push-up plus
30 band pull aparts
20m waiter's carry each arm
10 scap pull-ups (hanging from bar)

A.Strength
5 sets (moving at your own pace):
L-Sit DB press x 5-7 reps each arm
*Handstand push-ups x 5-10 reps
**Ring/Bar Muscle-ups x 2-3 reps or transition and kip work on rings/bar
-Rest 2-3 minutes-
*HSPU-Scale 2-3 wall walks, plank hold or handstand hold x :30-:40 seconds for
**Sub this station for strict pull-up work, chest to bar or work on Kipping pull ups 

B.Conditioning
7 min AMRAP
7 toes to bar
14 wall balls 20/14
7 power cleans 135/95
*If you are participating in the Open and you are feeling beat up, take the daily workouts as skill practice and work 70-75% during conditioning.