End of the Open – It’s almost here. Join us for the last Live Announcement tomorrow night and get full body composition testing before the throwdown. Game plan, practice your moves, prep your side dishes, and bake your desserts on Friday. Finish the week of right with 17.5, muscle therapy from Dynamic Spine, and top it all off with a gym wide BBQ on Saturday. Could this be the best week ever?? Possibly. Unless 17.5 includes thrusters (duh) and well……

RSVP for 17.5 & the BBQ – Sign up on MindBody

Top 20 Individual Overall Standings After 17.4

Top 20 Scaled Standings After 17.4  *Any declared Scaled that decided to do a workout Rx fell off this leaderboard*

Read – I Did 30 Burpees for 15 Days and Here’s What Happened from Runner’s World.

Warmup
Run to Sessions
Hip Mobility

3x
5 Pull-ups
10 Push-ups
15 Air Squats

L0/1 – substitute 10 Ring Rows for pull-ups if necessary

Conditioning

“The Age of Spin”

40 Minutes E8MOM (5 Rounds)

Levels 3/4

4 Minutes:
400 yd Run
15 Burpees
AMRAP Clean and Jerk
Then:
Rest 4 Minutes.

L4 – Men: 95, 115, 135, 155, 185 / Women: 65, 85, 105, 115, 125
L3 – Men: 75, 95, 115, 125, 135 / Women: 55, 65, 75, 85, 95

Level 2

4 Minutes:
400 yd Run
15 Burpees
AMRAP Double Kettlebell Clean and Push Press
Then:
Rest 4 Minutes.

Level 0/1

400 yd Run
10 Burpees
10 Kettlebell Clean and Push Press per arm
Rest until the end of the 8 minute interval.