Come in between 4:30 and 7:00 for open gym. You can work on anything you like including a workout from last week:
- Complete 3 rounds for time of: 400m run, 20 HSPU, 4 rope climbs
- Sumo Deadlift 3-3-3-3-3 then 5×8 barbell good mornings (40% 3RM sumo)
- Complete ten 1 minute rounds of: 10 burpees, max power snatches (155/105#) for the rest of the minute.
- Complete 8 rounds unbroken for time of: 8 T2B, 12 KBS (70/53#), 16 wallballs (20/14# to 10/9′), 20 double unders
- Bench Press 2-2-2-2-2 then 5×10 bent over barbell rows
- “Fran” – 21-15-9 reps for time of thrusters (95/65#), pull ups
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CFE @ 5:30AM
800m Run
21-15-9
Back Squats (75/55)
Front Rack Walking Lunges (75/55)
100 Double Unders
9-15-21
Overhead Squats (75/55)
Front Rack Walking Lunges (75/55)
800m Run
CFE
Danielle 29:12 (Row)
Faith 24:39 (Row, 35, 200su/UB!, back squat)
Mark 26:59 Rx
Caine 22:26 Rx
Craig 28:03 (65, 200su, 45)
Alex 27:06 (55, 200su, back squat, 6-9-12 2rd of W. L.)
U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.
“Schmalls”
For Time
800 meter Run
Then 2 Rounds of:
50 Burpees
40 Pull-Ups
30 Pistols
20 Kettlebell Swings (53/35)
10 Handstand Push-Ups
Then, 800 meter Run
Fran – 8:15, Rx, Strict.