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The worst thing I can be is the same as everybody else. I hate that. - Arnold



Todays WOD is a variation of one of the team work outs for the Arnold this weekend. If you are scheduled to compete you can come in and watch and see what you can figure out but don't do the work out. You are also doing the Open WOD on Friday and those two add up to a big weekend let's take today off. Everyone else bring a strong friend, this looks like a doozy. Regarding the open. The first week went great we had a little bit of crazy but not much. The coaches handled the set up and execution of a pretty resource intensive WOD and I think everybody had a good time. I anticipate the same scenario to play out this week. Expect a bit of the unexpected , some fun and something very simple that ends up being really hard. Last week they took pull ups, burpees and lunges off the board. I think we could see burpees and pull ups again but not this week. Last week was  pretty squatty and overhead intensive. The time was also long at 20 minutes. This isn't a prediction of what I think they will do but more what I think the should do. I would cut the time domain in half to ten minutes  and do some heavy pulling from the floor and mix in some bodyweight pressing.

AMRAP 7 minutes

10-Deadlift - 225/155

10-Push Up with Release

AHAP 3minutes

Max Weight - Shoulder to Overhead