Heats for this weeks open workouts will be up in tomorrow nights blog. Unless you have stated otherwise times will be the same as last week. Once again we will be watching the announcement Thursday night at the gym, feel free to pop down and see what Castro reveals this time!
Prep
Coach's choice dynamic
Burgner warm up
Strength
12 Min EMOM
1 Power Snatch
1 Hang Snatch
1 OHS
Conditioning
For time
1000m row
50 Push ups
25 Pull ups
Recovery
Row 500m at an easy pace
25 clam shell per side x 4
Banded pigeon 2 min per side
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