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Our Sunday chance to give 16.4 a shot. I’ll be there around 9 with the first heat going at 9:45. Sleep well tonight!

Very shoulder intensive day today folks. Once again I stress that you scale appropriately if you want to do 16.4 tomorrow. For the bear crawl, there is a reason we do these and it isn’t just so you look funny. Try to keep your core tight and resist your hips swinging back and forth. Crawling

Doors open at 9 tomorrow morning. May is taking care of things for us (I’ll be cheering you on while at work). May has also put a little warm up together for those that get there a little early which will hopefully make getting up on the bar a little easier. I’ll be opening the

High rep sumo deadlifts and a quick metcon that will smoke your grip. Can’t stress this enough folks, if you are doing the open workout on Friday, scale appropriately! Talk with the coach to come up with your best plan but don’t hit this hard as your posterior chain will be done

9:30 tomorrow will be our second opportunity to go at 16.2. No hp as I’m away but Ray will be running things tomorrow. Good luck to everyone! This one sneaks up quickly so have a plan and stick to it