FRIDAY

Welp. Thrusters and front squats and chest to bars and toes to bar, plus a complex! This is good stuff and we’re prepared! We’ve even hit a bunch of wods where you’re on your own rest like 21.3. This should be fun. Maybe we’ll even see a first muscle up from someone?

For Friday, our strength will be 21.4 practice. If you’re doing the Open Saturday, you can stay light to moderate to get a feel. If not, let’s see how something heavy might feel.

Part A

10 Minutes

200 Meter Row

5 Empty barbell Good mornings

10 Empty Barbell Push Presses

Part B

Build this complex

1 Deadlift + 1 Clean + 1 Hang clean + 1 Jerk

Part C

5 Rounds

20/16 Cal Row

10 Burpees Over the Rower

15 Russian KB Swings 53/35