Just a reminder that we will be open normal hours tomorrow but it will be done in an open gym format. I will post a workout but feel free to come in and work on whatever it is you would like.

1) Coach led warm-up

2) In teams of 2 complete
21-15-9 synchronized reps for time of:
Dumbbell snatches
Bar muscle-ups

RX’d Weight  50/35
Scaled weight 35/20
Scale For Bar MU is pull-ups

Rest 7 Minutes then

In teams of 2 on a 20-minute clock, for max reps/pounds:
Partner 1:
  0:00-2:00 Handstand push-ups
  2:00-4:00 Rest
  4:00-6:00 Double-unders
  6:00-8:00 Rest
  8:00-10:00 1-rep-max back squat
Then, Partner 2:
  10:00-12:00 1-rep-max back squat
  12:00-14:00 Rest
  14:00-16:00 Double-unders
  16:00-18:00 Rest
  18:00-20:00 Handstand push-ups

Scale for double under is  Singles
Scale for HSPU is Hand release pushup 

Competition Programming:

1) Floor Press 5x3 using 160

2) EMOM for 12 Minutes complete
Minute 1 - 3 Push Presses using 160
Minute 2 - 45 sec plank hold
Minute 3 - 7 Clapping Push-ups

3) For time complete a
7 Mile cycle

4) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277