Deep Comp- 2/17/17

FNL '16

Mock FNL will start at 7pm and end at 8pm. You do not need to come early to warmup, unless you want to. There will be a coach led group warmup. Also, starting this week, Saturday workouts will be at 11 AM until the end of the open.

Mock Friday Night Lights

This workout has the time domain, rep range, speed/flow of an open workout, without isolating / overloading any one particular movement, which is crucial as we approach 17.1 next week.

It introduces regional level movements (GHDSU) as well as a progression for Burpee Box Jumps (30/24"), and tests a new concept that we have worked on this offseason, interference (or repeating a similar movement pattern).

The name is derived from the rep total of 225. In the year 225 the first Christian paintings appeared in Roman Catacombs. Prepare for the pain cave.

"Catacomb"

AMRAP 12

25 Wallball 20/14

25 HSPU

25 Wallball 20/14

25 KB Swing 53/35

25 Deadlifts 225/155

25 KB Swing 53/35

25 GHDSU

25 T2B

25 GHDSU

*Max Burpee Box Jumps with remaining time 30/24"