6 August 2015 6 August 2015
Thursday 6 August 2015 '6 August 2015'

collin and Sam
0530- Closed
0900- Open gym
1630-Open gym
1730-Yoga
1830-Open gym
1930-Open gym

Need some ideas for open gym?  Pick ONE of the following from this weeks “extra work”.  Scale as necessary.

1.
AMRAP 7 Minutes
3 Power cleans 205/135lbs
3 CTB pull-ups
3 Power cleans 205/135lbs
6 CTB pull-ups
3 Power cleans 205/135lbs
9 CTB pull-ups
3 Power cleans 205/135lbs
12 CTB pull-ups
And so on…

2.
EMOM 10 Minutes
2 Strict muscle-ups

3.
5×5 Weighted strict pull-up
Start at a doable weight, pull fast, then work up each set to more challenging weights.

4.
4 rounds
run 800m
rest 3 min

5.
3 Rounds
75 Calorie row
Rest 3 minutes

6.
6 Rounds
50ft. HS walk – at the end of 50ft stay in static hold as long as possible
Rest 2 minutes

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