SATURDAY WORKOUT

TEAM WORKOUT: 
* In Groups Of Two... Be Prepared... If It's Nice Enough We Will Be Running Outside...

To Pay Tribute To All The Men & Women Serving Our Country...

"Murph"
1600m Run
100 Pull Ups (Kipping Or Band Assisted Strict Pull Ups, No Jumping)
200 Push Ups (Knee Permitted, But Try To Go As Long As Possible On Your Toes.. Work On It!)
300 Air Squats
1600m Run
* This Workout Starts With Your & Your Partner Completing The 1600m Run In Whatever Break Up You Want... 200m Each, 400m Each, Etc..
** Following This You Can Break Up The 100, 200, 300 In Any Fashion You Want To, But You Are Require To Alternate Every Other Movement With You Partner Until You Finish All The Required Reps...

Example...
You Can Break Up The 100, 200, 300 Into The Following:
10 Pull Ups
20 Push Ups
30 Squats
* 10 Rounds *
- Partner 1 Would Complete All 10 Pull Ups Then Partner 2 Would Do 20 Push Ups, Partner 1 Then Does The Squats With Partner 2 Leading Off Round 2 With 10 Pull Ups & Continuing This Pattern Until All 10 Rounds Are Completed...

Once You Finish The Gymnastics Portion Then You BOTH Are Required To Complete The Last Full Mile Together... Time Stops When The Final Person In Your Group Crosses The Finish Line...

* 35 Minute Cutoff *

POST ALL RESULTS TO COMMENTS

TUESDAY WORKOUT & OPEN GYM (6-8PM)

WORKOUT:
"The Seven"
Seven Rounds For Time:
7 Handstand Push Ups (Only Scaling Options Are Pads OR Using A Box - No Holds On This One)
7 DB Thrusters (30's/45's)
7 GH Sit Ups, Knees 2 Elbows, OR Toes To Bar (Rx'd)
7 Deadlifts (175#/242#)
7 Burpees
7 DB Swings (55#/70#)
7 Pull Ups (Band Assisted OR Kipping - No CTB)

You Have 25 Minutes To Complete This Workout... Remember If You Choose To Do This Workout Tonight Scale It Appropriately So You Have The Chance To Either Complete It Fully OR Get Very Close... In Other Words Your Should At Least Be On The Last Round When Time Is Called...

OPEN GYM STARTS AT 6PM TONIGHT & WE HAVE 5AM CLASS TOMORROW MORNING!

POST YOUR WORKOUT SET UP & RESULTS TO COMMENTS