July 29, 2017

Strength: Back Squat 20RM
*One attempt at 20 rep max!
*Use sets of 10 or less on warm up.
Conditioning: For Time
Bar Fight
50 Chest to Bar Pull-ups
40 Toes to bar
30 Clean and Jerks
Rx: (175/115)
Rx+ (205/145)
*Scale by reducing weight OR partitioning reps.
*This is a 2017 Games event, it’s supposed to be difficult!

Conditioning: EMOM x 20:00
Teams of 4
Partner A: Bike for Cals
Partner B: 12 Box Jumps 24/20
Partner C: 12 KB Swings 53/35
Partner D: 12 Wall Balls 20/14
*All partners will start with a movement. At the top of every minute partners will rotate movements.
Score is total calories on the Ass. Bike.

Conditioning: AMRAP x 1:00
Stone over Bar
Max Reps
Conditioning: AMRAP x 20:00
Increasing ladder
Squat or Deadlift
3 KB/DB shoulder to overhead
(increase squat or deadlift by 1 rep every round. BW squat or dead and 70/53 KB/DB recommended.)
Conditioning: 5 Rounds for Max Reps
Bodyweight Bench Press
Conditioning: 8 Rounds For Time
5 Front Squats, 185#
26 Ring Push-ups
*In honor of U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, was killed by enemy fire on May 26, 2008