Friday January 7th


Friday January 7th

1:00 PVC Pass Throughs
3 Rounds
20 Air Squat > Front Squat > Thruster (R1, 2, 3, respectively)
15 Kip Swings > Ring Rows > Strict or kipping pull ups
10 Burpees (all three rounds)

“MF 22.0” 24 minute cap
Thrusters 95/65lbs
Toes to Bar
Bar Facing Burpees

Rest 2:00, then:

Thrusters 115/80lbs
Chest to Bar Pull Ups
Bar Facing Burpees

Rest 2:00, then:

Thrusters 135/95lbs
Bar Muscle Ups
Bar Facing Burpees

24 minute cap

Feel: Gas

Pacing: Sustain

Target Score: Get into the 10-6-2 under cap

Firebreather Score: Finish before 24 minute Cap

Suggest Scaling (Using Open-Style Modifications)

– Intermediate: 75/55lbs, 95/65lbs, 115/105lb thrusters, and Toes to Bar > Pull Ups > Chest to Bar Pull Ups

– Scaled: 55/45lb, 75/55lb, 95/65lb and Knee Raises > Jumping Pull Ups > Chin over bar pull ups Coach Focus: With this style of Open Workout we are looking for conditioning, skill and grit to combine together and allow an athlete to get as far as possible. Your fittest athletes should have a chance at finishing, but not much before the time cap. If it is reasonable to do so, allow athletes to “play along” with the most difficult version that doesn’t have them standing around for egregious amounts of time