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The open is over. You all did an amazing job and I can’t begin to describe how proud I am of all of you. I know there were times you felt like quitting. I know there were times you were disappointed. I know there were times you couldn’t comprehend even doing the WOD.  So many thoughts ran through your head. How should I pace this? How should I break this up? What am I doing to myself? When is the time gonna be up? My heartrate is really high. I can’t breath. But in the end you all learned something,  gave it your best and, no matter where you ended, you came out on top. You are all better athletes.

I was inspired by how you all came together. I was inspired by how you all left everything on the floor each week. I was inspired by your courage.

I learn from each of you every day and I thank you for teaching me how amazing people can be.

A. EMOM 10
Even – Choose one:
Strict Chest to Bar Chin-Ups – Max reps each round(not to complete failure)
Strict Chin-Ups – Max reps each round(not to complete failure)
Banded Pull Downs to the Chest – Max reps each round with blue or green band(not to complete failure)
Odd – Weighted Hip extension – 8-12(your choice of weight. You shouldn’t be near failure)
B. WOD
Run 400 Meters
30 KBS@53/35
10 TTB
Run 400
20 KBS@53/35
20 TTB
Run 400 Meters
10 KBS@53/35
30 TTB

15 min cap