*Announcements for the OPEN will be posted in a few days. Remember, for the next 5 weeks all Saturday classes will be dedicated to those who registered for the OPEN. If you did not register you can still participate on Saturday but you are required to sign up for the Saturday class no later then each Thursday evening so that I can put you in a heat. If you do not sign up for the Saturday class by Thursday Evening you will not be able to work out. 

Performance

A. EMOM, for 8 minutes:

Strict Shoulder Press x 1 rep

*Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

+

On the 10min mark

+

Every 2 minutes, for 6 minutes (3 sets) of:

Strict Shoulder Press x 1 rep @ 101-105%

 

B. AMRAP in 7 minutes of:

7 Strict Handstand Push-Ups

7 Ring Dips

7 Burpees

C. 90-degree thumbs down Powell Raise; 20-25 reps x 3 sets, rest 30 sec b/w sides

 

Competition

Wod will be posted at gym