We made it through the OPEN! Hooray and congrats to everyone who completed the workouts.

We will be returning to our regularly schedule programming over the next week. Looking forward to next week when we get to test out the Slate WOD and this Tuesday’s WOD which will be a benchmark to help you finalize your Open experience. (Not killer)

STRENGTH

STRICT Ring Dips

STRICT HSPU

Review, warm up and then 5 mins to establish ME on both.

Then EMOTM for 12 mins based on amount.

Conditioning
AMRAP 3
5 Dus
5 Front Squats (95/65)
5 Pull ups
rest 3 mins
AMRAP 6
5 Dus
5 Front Squats
5 Pull ups
rest 3 mins
FT:
40 DUs
30 Front Squats
20 Pull ups