* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in.

** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym.

Class:

1) 20 minute EMOTM: Odd + Even, Movements of Choice

Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds).

2) 12 minute AMRAP:

250m Row

50m Farmers Carry 70/53

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add load if able.

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

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