5 x 1 minute calorie row

rest 2 minutes between efforts


EMOTM for 30 minutes

Minute 1: 3 bar muscle ups (scale with jumping bar muscle ups)

Minute 2: 2 bear complexes (155/105#)

Minute 3: 8 lateral bar facing burpees

This Friday’s Open Spirit Week theme is Hawaiian Tropic.  This doesn’t mean you must oil yourselves up in your Speedo or thong bikini…although that is an option!!  Just come dressed in your best Hawaiian duds and we will call it good!  Feel free to bring an appetizer to share and anything special you want to drink!  We will START running heats at 4:30pm.  Warm ups will be done on your own, so show up early and be ready to roll!


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