Have you signed up for the Open yet?  The first workout is announced tonight!  Take a step out of your comfort zone and join the competition.  Push yourself a little harder than you thought you could and you will be better for it!


Warm up:
750m  row speeding up each 250m


Inversion work for 10:00
BEG - 15 - 20 sec static hold on wall or around the world
INT - 15 - 20 sec static hold with negative HSPU
ADV - freestanding HS with spotter or nose/toes to wall

18:00 AMRAP
18 KB swings (24/16kg)
18 hand release burpees
18 T2B
18 box jumps w/ step-down (24/20in)

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