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Fri. March 24, 2021 - MEMBER AWARDS TONIGHT

TONIGHT!!!

2020 MEMBER AWARDS DISCO FOLLOWING THE FINAL OPEN HEAT!!

PLEASE BRING A SIDE DISH OR DRINKS TO SHARE!



Click on FNL Heats tab to register for Friday Night Lights: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9qwpj0aE4VSKw/edit?usp=sharing

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***IF YOU ARE COMING TO A REGULAR SCHEDULED CLASS PLEASE PLAN ON STAYING AN EXTRA 10-15MIN***

Open Workout 21.3 and 21.4

For total time: (Time Cap 15min)

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

RX: 16-54: 95/65

55+: 65/45 toes to bar, chin over and chest to bar

Scaled: 65/45, Hanging knee raises, chin over pull-ups, chest to bar pullups


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

21.4

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.


Foundations 21.3 & 21.4

For total time:

15 air squats 30 sit-ups 15 thrusters with stick Then, rest 1 minute before continuing with: 15 air squats 30 dumbbell row, 10 lb. (15 left/15 right) 15 thrusters with stick Then, rest 1 minute before continuing with: 15 air squats 30 push-up 15 thrusters with stick

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

21.4

Complete the complex for load and technique:

1 deadlift 1 clean 1 hang clean 1 push press

Time begins immediately following the completion of 21.3.



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