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Open Gym – Jan 11, 2018

9:00 pm

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Baseline aftermath…

Join us between 4:30 and 7:30 for open gym.  You can do any workout you’d like, including making up a workout from the past week.

  1. Back Squat 8×3 (85%) then 75 Russian twists nft
  2. “13.1” – 40-30-20-10 burpees with 30 snatches after each set.
  3. 3 rounds of 40s on, 20s off of thrusters, pull ups, thrusters, t2b
  4. Bench Press 5×2 (85%, 1s pause, 2″ above chest)
  5. “Fight Gone Bad” – 3 rounds of 1 minute: push presses, row, wallballs, SDHP, box jumps
  6. Partner Interval – 20 rounds for time of: 10 yd sliders, 10 wreckbag cleans over the shoulder, 10 yd sliders
4 Comments leave one →
  1. Kehl permalink
    9:04 pm

    CFE @ 6:00am!

    Complete in any order…
    100 Double Unders
    100 Thrusters (45/33)
    100 Wallball Cleans (20/14)
    100 Sit-ups
    1,000m Row

  2. Kehl permalink
    7:06 am

    CFE
    Chris 32:10 Rx
    Danielle 27:19 Rx
    Mitch 28:47 (2xSU)
    Jenn 24:53 Rx

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