Friday

Good luck to Coach Kenny lifting this weekend at The Arnold Classic in Columbus, Ohio

We wish him all the best on such a big stage. Kick ass!

FRIDAY NIGHT THROWDOWN!!! 

HEAT SIGN UP... https://docs.google.com/spreadsheets/d/1TH5hOpiXrLgF8paSwFDGcHDsXeG_AFM-CnvK2FCRVfA/edit#gid=0

Athlete/Movement standards briefing @ 5:45pm

1st Heat @ 6pm

Heats will run every 25 minutes. All RX athletes will need a certified Judge.

You can recruit your own plate changers for your heat.  Nobody will have multiple bars set up during the Throwdown heats... to crowded. 

WOD

Normal Friday Classes will perform 16.2 as usual. Those not participating in the Open will perform a 20 min AMRAP version, no 4 minute time caps for rounds.

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars /scaled: 25 hanging knee raises
  50 double-unders /scaled: 50 singles
  15 squat cleans, 135 / 85 lb. /scaled: 95/55 lb

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars /scaled: 25 knee raises
  50 double-unders /scaled: 50 singles
  13 squat cleans, 185 / 115 lb. /scaled: 115/75 lb

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars /scaled: 25 knee raises
  50 double-unders /scaled: 50 singles
  11 squat cleans, 225  / 145 lb. /scaled: 135/95 lb

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars /scaled: 25 knee raises
  50 double-unders /scaled: 50 singles
  9 squat cleans, 275 / 175 lb. /scaled: 155/115 lb

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars /scaled: 25 knee raises
  50 double-unders /scaled: 50 singles
  7 squat cleans, 315 / 205 lb. /scaled: 185/135 lb