Happy Friday

I thought about putting a photo of Golden up, just to watch his head explode, but I had mercy on all of us and went with this cool image a member sent me instead.

Who has done Open Workout 12.3? How did it go? Any advice to those doing it this weekend?

Hey Steve Alberi, HAPPY BIRTHDAY buddy!

Workout:

On The Minute for 10 min

3 Front Squats @ 60% 1RM (focusing on moving the bar quickly!).

Then:

7 rds

3 Deadlifts

3 Hang Power Cleans

30 yd sprint

*Rest 1 minute between rounds.

*Go as heavy as you can (go heavy, weight may be increased each round).

*If you drop the bar (or your hands come off the bar during the round), immediately perform a 5 burpee penalty.