A bunch of work on the menu tomorrow, have fun with this one guys and remember we will be going out for a coule drinks at Brewster’s this Friday after the open WOD. This is not just for open athletes, we are just using the end of the open as an excuse to get drunk. Come down and hang for 5 min or a couple hours. See you tomorrow

A) 3 Min Row/Assault then every :20 sec for 3 min Barbell Good Morning/Walking Lunge/Jumping Air Squats then 1 min jog

B) 8 Min EMOM

1st-8 Dumbell Bulgarian Split Squats (4/leg)

2nd-5 High Box Jumps each should be challenging

C) “Dressed to the Nines”


20/17 Cal Row

15 Sit-ups

10 Alt Dumbell Lunge 50/35

3 Min Rest

9 min AMRAP

17/12 Cal Assault

15 Kettlebell Swings 53/35

10 Wallballs 20/14