Real proud of everyone’s efforts on 17.4. You guys were AWESOME!!!! Looking forward to 17.5 and this coming Friday Night Lights. Let’s get as many of you here as possible. We will be having an “After the OPEN Party” following Friday Night Lights. Let’s finish it off with a bang.

“Slim Shady”
105 Dubs
21 KBS@53/35
9 TTB
75 Dubs
15 KBS
15 TTB
45 Dubs
9 kbs
21 TTB

Scaling options:
Dubs
63, 45, 27
150 singles, 100 singles, 75 singles
KBS
35/25
TTB
Hanging knee tucks
straight leg raises

Extra
Farmers Carry – 100 Meters(outside) x 3
Hollow Hold – Tabata style

Gymnastics extra
No Dip Muscle-Ups – accumulate 30 reps
or
Ring Thing Muscle-Ups – accumulate 20 perfect reps

Cardio extra
Bike 50 Cals
Row 500 Meters
Run 400 Meters