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  • Writer's pictureCoach Rob

WOD for Friday 210326

There you have it! 21.3 and 21.4 have been announced and they look like all kinds of fun!

We've got everything in this WOD today to finish this years OPEN.

Remember! FRIDAY NIGHT LIGHTS... If you are in the evening classes, please go to this link

and sign up for a time slot to do the WOD....if the slot you must do it in is full, just let us know and we'll work you in.

Wear your neon clothes, socks, headbands, shoes, whatever...We can all look that way together!

There will be refreshments....we thought Acai bowls, but then we unthought it...sorry about that. But, now think smoothies....and someone even mentioned Crumbl (not sure what that is).

Come energized, ready to work hard and encourage your friends (and those you don't know and have never met (Thomas)). It's going to be fun and a great way to spend your Friday night! Come even if you are not doing the WOD....we need help judging and cheering everyone on.

See you soon!!

Here's the WOD


For total time:

15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.


Complete the following complex for max load:

1 deadlift 1 clean 1 hang clean 1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

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