FRIDAY

Well, there it is. Final week of the Open. Last week we had a lot of athletes achieve things they never had before. Maybe it will happen again this week!

For Friday we have an emotm. There is rowing but just to keep the heart rate up. If you are doing the Open and don’t want to row, feel free to bike or ski.

STRENGTH

Bench Press

10-8-6-4-2 increasing weight

or

Muscle Up Work

METCON

EMOTM 18

Minute 1: 14 Cal Row

Minute 2: 10 Burpee Box Jump Overs 24/20

Minute 3: 14 DB Snatches 50/35

Scaled: 35/20, 20/11