Come celebrate the final week of the Open tomorrow night at the hangar from 4:30-7pm. We have Butcher and the Blonde food truck. BYOB. Sign up for our final Friday Night Lights here.
1. WOD (15:00-45:00)
5 x 500 meter Row or 1500/1200 meter Assault Bike
*rest as needed between efforts with a minimum rest being 3 minutes.
**Put total work time (not including rest periods) to the leaderboard.
L3 – 500m, 1500/1200
L2 – 400m, 1200/1000
L1 – 300m, 1000/750
2. Muscle Up Skill (50:00-60:00)
1) 10 x 1 Muscle Up Negatives (toe nail spot on ground)
2) 10 x 1Feet on floor Strict Muscle Up Transition Drill (with spot if needed)
** USE FALSE GRIPS **
COACH AND ATHLETE NOTES:
Short and hard intervals are the goal today. Go for a max effort on the first set and try to hold within 10-15 seconds of that number for all the remaining sets. Do NOT try to be a hero and get negative splits! Sell your soul on the first round and know the pain of trying to keep up.