2/10/17

AM
30-40 minute "Open" Style Warmup
- 10 minute Aerobic
- 10 minute Dynamic Mobility
- 15-20 minute movement specific (make a specific game plan)
+
Open Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups
-Got to 13 mu
+
10 minute cooldown on bike
10 minute breathing work
Done.

PM
-figured out how to do 2 mu in a row

A. EMOM x 20
1 Snatch *building* (don't ride the bar down, catch where you catch)
Stopped at 18min, worked up to 140#
+
10 rounds:
5 Chest 2 Bar Pull-Ups
5 HSPU
4:52 (c2b ub minus 6th & 10th round were 4,1)