Zembiec 5 rounds for time of: 11 back squats, 185 lb. 7 strict burpee pull-ups 400-meter run During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up. Post time to comments. U.S. Marine
Rest Day Closed
Open Gym Rest Day
Bench Press 1-1-1-1-1-1-1 Post max load to comments.
12 Rounds for time Sit-ups 15 reps Med Ball Slams, 20 reps Knees to Elbows, 15 reps Post time for comments.
Within 15 minutes, complete as many reps as possible of: 135# Push Press, 10 reps Pull ups, 20 reps Double Unders, 30 reps Post reps to comments.
3 Rounds for time 21 reps of 40# walking lunge DB 15 reps of squats 9 reps of 55# DB snatch post time to comments.
Complete 5 Rounds for time: Row 1000m, Rest 2 minutes, Post time to comments.
Rest Day Closed
Open Gym Play all day!