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Good evening Root Down…

Open Workout 23.2 has been announced…

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

Good luck to all of those participating! Remember to text or email me and let me know what time will work for you…

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MetCon

“Partner MetCon Friday”

For Time

Open Workout 23.1 “ish”*

Exchanging some movements based on our workload this week…

Partners share work any way…

- 100 Cal Row

- 80 Toes 2 Bar/High Knee Raises

- 60 Wall Balls (20/14)

- 40 Deadlifts (135/95)

- 20 Ring Dips/Banded

Score will be total time in MetCon. See you all tomorrow. DOWORK!