4 Rounds for Time BURNER Ladder climbs, 8 reps Run 400m Deadlift 12 reps, 185#/105# FITNESS Rope climb, 6 reps Run 400m Deadlift 12 reps, 225#/155# RX Legless rope climb, 4 reps Run 400m Deadlift 12 reps, 255#/175# Post time to comments.
“Red Ranger” (wear super hero gear) 7 Rounds for time: 31 Ball Slams Spider Man Crawl 20 meters 14 Handstand Push-ups Post time to comments. On Thursday, July 31, 2014 at 11:45 p.m., Heaven called one of their angels home. Jonathon Paul Brumley passed away unexpectedly at home. Jonathon truly
Weighted Dips 10-5-3-1-1-3-5-10 Then, Weighted Pull-ups 10-5-3-1-1-3-5-10 Post total load of dips and pull-ups.
Rest Day Closed
Open Gym 11am-2pm Mobility 10am-11am On Ramps available
Complete as many reps as possible in 12 minutes BURNER Overhead Squat 3 reps, 115/75 Hanging knee raises 15 reps Row 21 calories FITNESS Overhead Squat 3 reps, 155/105 Toes-to-bar 10 reps Row 15 calories RX Overhead Squat 3 reps, 205/135 Toes-to-bar 15 reps Row 21 calories Post reps to
Every minute on the minute for 8 minutes BURNER 10 Sumo Deadlift High Pull, 65/45 30 Double Unders FITNESS 10 Sumo Deadlift High Pull, 75/55 30 Double Unders RX 10 Sumo Deadlift High Pull, 95/65 30 Double Unders Post reps to comments.
Back Squat 3-3-3-3-3-3-3 Post load to comments.
21-15-9 BURNER Thruster 95/65 Bar-facing-burpee FITNESS Thrusters 115/75 Bar-facing-Burpee RX Thrusters 155/115 Bar-facing-Burpee For time.
“Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups Post time to comments.