IMPORTANT: MUSCLE MILK IS ON ITS WAY! Back in the Fridge on Wednesday!

OPEN ATHLETES: 14.2 is down. Congratulations! Again after 14.2 is before 14.3! Sign up for your heat in the gym. There are 12 Spots open on Friday 17:00h. On Saturday we will be running heats from 9:00h to 12:00h. These are the only times for 14.3 were dropping is permitted!!! 

Trainer warmup 15 Min.

Strength: Deadlift (12 Min.)

Competition: Warm up then 3-3-3 climbing to a 3RM

Fitness: Warm up then climbing to a heavy Triple.

then Open Prep. (18 Min.)

Amrap 7 Min.

WALLBALLS 10/6kg//6/4kg
on the minute perform 5 Deadlifts 100/70kg//70/50kg.

Rest 4 Min.

Amrap 7 Min.

KB SWINGS 24/16kg//16/12kg
on the minute perform 5 Burpees.

Score: Reps. WallBalls/ Reps. KBS.