January 4, 2017


Who's going to start their new year with some MOBILITY?? Yoga/Mobility is tomorrow at 6pm! 
What a great day! Hope everyone's short week is going well! See you all in class today! 

Warm Up:
3 Rounds 
Row 300m
10 Wall Balls (14/10#)
10 Back Extensions (slowly! this is not for speed, it's for mobility)

Muscle up Practice! 
Start with 10 reps on low rings, then put feet up on box for 10 Reps.... then
*work on false grip, then you can try the New power monkey apparatus! 

For Time:
10 Thrusters (115/75#)
50 Double Unders 
30 Sit Ups
8 Thrusters 
40 Double Unders 
30 Sit Ups 
6 Thrusters 
30 Double Unders 
30 Sit Ups 
4 Thrusters 
20 Double Unders 
30 Sit Ups 
2 Thrusters 
10 Double Unders 
30 Sit Ups 

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