Friday 10/11

We Kick off the 2020 Open with the first of 5 workouts. We still have ALL regularly scheduled morning classes

(6am, 9am and noon) The evening we will run HEATS of the workout until everyone has gone

When you get to the gym sign up for a heat. You will be responsible for warming up on your own,, getting a scoresheet ready and get your game face on when its time for you to go! Feel free to bring family, friends, and beverages... think of Friday night like a tailgate party.

We encourage ALL members to come hang out whether you are doing the open or not If you are registered and can't make it on a Friday you can do a make up during any open gym session Saturday or Sunday. If you can't make either of those you will need to arrange a time with a coach to come in.

Whether you are registered or not the open workout is the Workout of the Day for Friday

The only difference is... If you are registered you will need someone to count your reps and record your time (which is really actually nice because you don't have to think!) Good Luck and lets have a blast!

WORKOUT 20.1 WORKOUT VARIATIONS 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb.

Time cap: 15 minutes Rx’d (Rx’d Ages 16-54) ♀ 65 lb. ♂ 95 lb. Scaled (Scaled Ages 16-54) ♀ 45 lb., may step over bar on burpees ♂ 65 lb., may step over bar on burpees Teenagers 14-15 ♀ 45 lb. ♂ 65 lb. Scaled Teenagers 14-15 ♀ 35 lb., may step over bar on burpees ♂ 45 lb., may step over bar on burpees Masters 55+ ♀ 45 lb. ♂ 65 lb. Scaled Masters 55+ ♀ 35 lb., may step over bar on burpees ♂ 45 lb., may step over bar on burpees


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Accessory 3 Sets: 10 Single Arm Dumbbell Windmills (Each Side) 10 Suitcase Deadlifts (Each Side) 15 Banded Scap Squeezes Conditioning ACDC Workout For Time: 50 Deadlifts (95/65) 35 Hang Power C

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