02152014- Open Gym

 

Jason and I are down in Chicago learning from Carl Paoli all day! Come in and hit the suggested workouts and work on any skills you would like. Don't do anything stupid!  Also, the gym will be closing at 11am so make sure you arrive early enough to get a proper warm up in prior to your chosen workout.

Strength/Skill:

Rotate through 3-4 times:

a. Weighted Pull Up or Strict Pull Up x 3-6 reps

b. Ring Dips x 5-10 reps or Ring Dip Support Hold x 30 sec

c. Strict Single Arm KB Press x 5 each side

Workout of the Day:

Partner Workout:

In 20 minutes:

Row 2000m (split this up as you wish)

With the remainder of time alternate full rounds of 10 Burpees/10 KB Swings

Solo Workout:

5 Rounds for time:

10 Burpees

20 KB Swings

250m Row