* First off congrats and great job to everyone that participated in the Open workout Friday night. A reminder to you all. YOU need to submit your score, and need to do so before Monday @ 8:00 PM. Once it is submitted it will be validated as long as it matches your score sheet. Keep up the great work and get pumped for next Friday.

WOD:

1) Back Squat: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets.

2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

3) 20 minutes EMOTM: Odd, Muscle-ups, Even, Toes-to-bar

Pick a rep count that you can maintain for all 10 rounds.

4) Row: 4 x 1200m

Rest 3 minutes between intervals. Row at your 2K PR Pace, no slower or faster.

5) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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