wednesday 11/21/18

NOVEMBER 22 HOLIDAY SCHEDULE
NO CLASSES
HOME WOD FOR THURSDAY>>> 5K TIMED RUN  OR 10K timed Run thats 3.2 miles or 6.2 miles. Happy Thanksgiving

HERES WEDNESDAY’S WORKOUT

THANK YOU FOR ALL YOUR BIRTHDAY WISHES AND FOR THOSE WHO CAME TO CELEBRATE JAMES BIRTHDAY AND MAKE IT MEMORABLE.

8AAC9B40-D18A-48E9-AA97-7F4884A3D1D6

 

 

 

WARM UP

Cash in 800 M RUN

3RNFT

10Inchworm Pushups

10 Ring Rows

10 Step ups

5/5 Single DB Arm Sots Press

 

 

Gymnastic Skill

3 Sets:
5 Ring swings
3 Muscle up box transitions + 3 dips

Gymnastic Stamina

EMOM 10:00 (10 sets):
3 Muscle ups
5 Handstand push-ups

WOD

5 Rounds for time:
12/10 cal ROW
9 Burpee Box Jumps
6 Weighted pull-ups (40lbs/25lbs)

*Can you complete this in under 7:00?

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