Open Gym – Dec 1, 2016

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. Bench Press 6×4 (80%) then 3×20 banded push ups
2. With a partner complete: 5 minutes of slam balls, burpees, and Russian twists (25/15#)
3. Complete 9 rounds for time of: 5 deadlifts (315/205#), 5 HSPU
4. Complete for time: 25 pull ups, 50 box jumps, 100 OHS (45/35#), 50 box jumps, 25 pull ups
5. AMRAP in 7 minutes of 10 power cleans (95/65#), 10 push presses (95/65#)
6. Sumo Deadlift 6×3 (80%) then 5×8 strict toes to bar

Heavy Labor Notes:  We will be at the new gym (1041 Bridge St) this Saturday from 4:00 pm until ?? pm doing one last round of clean up before moving weekend.  Various jobs need to be done from painting some I-beams and wallball boards to a good scrubbing of the floors to bolting down the pull up rig.  If you’re available to help, we’d love to have you join us!