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THE OPEN STARTS THIS FRIDAY! MAKE SURE YOU HAVE SIGNED UP!

We will be running sessions for the OPEN WODs from 5 - 7pm on Friday afternoon's for the duration for the Open. As a result, there will be NO usual 5pm classes for this period.

Saturday WODs or the duration of the Open will be that weeks' OPEN workout.

If you are participating in the OPEN and are not able to complete the WOD in either the Friday or Saturday sessions detailed above, you will need to make your own arrangements to complete the WOD before cut-off time for score submissions.



CONDITIONING

AMRAP 18:

30/21 Calorie Row / Bike
18 Walking Lunges (unweighted) 
15 Wall Balls (9/6)
12 Hand Release Push-ups

Scaling options:
* 20 cal row
** Pick lighter weight 

STRENGTH

Back Squat

1×7 @ 70%
1×5 @ 75%

3×3 @ 80%


For OPEN competitors, take it easy today. Scale down the weight and don’t push too hard

Box Bulletin Board:

1) Skills Session with Chris - this is a weekly session at 12:30pm every Saturday (replaces the previous Thursday sessions). Bookings essential so please write your name on the chalk board at the box entrance along with the skill you want to work on so Chris can prepare for the session

2) OPEN Gym on Fridays 6-7pm and Saturdays 1:30-2:30pm.