Wednesday

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)

Skill:

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! 

WOD:

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