Joe making Overhead lunges look Easy!!

16.1 Scores due by 5:00pm Mon (don’t wait till then).  Great job and congrats to everyone that tackled the Open workout. We have 4 more to go.  Pay attention these next four weeks on nutrition, sleep, hydration as they help with recovery.   Big Shout out to all the judges that helped with 16.1, without you guys it doesn’t happen.


  • Muscle up Mondays

10 min EMOM:

Choose number of muscle ups, muscle up progressions, or strict pull-ups. Weekly we will progress in this 10 min EMOM.


8 min AMRAP

  • 6 HSPU
  • 9 Box Jumps
  • 12 KB swings

L1 24/20, 53/35
L2 Abmats, 20/18, 35/25
L3 Push-ups, 18/12, 25 russian

For those of you that are close, watch it.

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