Open Gym – Aug 3, 2017

Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:

1. “Carver” – 7 wall climbs, 27 deads (205/125#), 20 pistols, 13 power cleans, 7 muscle ups, 27 wallballs, 20 box jumps, 13 strict pull ups
2. Complete 8 minutes of work at: 800m wreckbag carry, rope climbs, 200m sled drag, GHD sit ups, bamboo bench press 3×20
3. Complete 5 rounds on alternating minutes of: 7 thrusters (135/95#) then max chin ups, 30 Russian twists (45/25#) then pillar hold
4. Overhead Squat 1-1-1-1-1 then 5×8 behind the neck presses (30-40% 1RM)
5. Run 1600, rest 4 minutes, run 800, rest 3 minutes, run 400, rest 2 minutes, run 200
6. 21-18-15-12-9-6-3 reps for time of hang power cleans (95/65#), wallballs (20/14# to 10/9′)