Hey folks. Today is the day to crush this last workout and finish the Open on a high note. LFG!
BBQ – After the Heats, we will be feeding you Kailey’s Famous Wings, and I’ll be grilling up some burgers and hotdogs and beers. Feel free to bring anything you’d like, but don’t feel obligated.
We’d love to have you there, so the more the merrier. Friends, family, dogs, cats, whatever. Bring em.
Precision Athletics will be putting on their Pre 21.3 & 21.4 mobility class tomorrow at 8:15 AM to prep you to crush the workout. They’ll also be at the gym on Sunday at 9 AM for a recovery class. Free help from two experts in their field. Highly recommended.
Heat Times:
1) 9:00 AM
2) 9:40 AM
3) 10:20 AM
Workout of the Day
21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lb. for the front squats and thrusters
Time cap: 15 min.
21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.