The Open Starts Thursday Night and the gym will do the Open workouts on Fridays. We will have Sunday open gym at noon for any makeups or redos. If you need to do a repeat or makeup next Monday let me know as we won’t be doing open workouts during regular class hours other the on Fridays. Just let me know and I can make sure the gym is open so you can repeat or make up on Mondays
Alternating EMOM for 12:00 of:
Even – 5 Touch and go Squat Snatch @ 60-70%
Odd – 40 Double Unders
Remember if you can’t finish the task in the given minute move on.
Alternating EMOM for 20:00 of:
Even – 5,10,15, 20, 25, 25, 20,15,10, 5 Deadlifts 135/95
Odd – 10 Dual Dumbbell Thrusters 50/35*
*Stability and lockouts will be the biggest challenge with the thrusters. Like I’ve said before you don’t have to hang out with the bells overhead but you do need to be in a straight line and motionless for the rep to be counted.
5 x 5 Back Squat @ 60-70%