*Reminder we have added a 10:30 class on Saturday. Obviously this class is open to ANYBODY, but we are also encouraging our competitive athletes to come in at this time so they can train together.

WOD:

1) “Kalsu” – AQAP:

100 Thrusters 135/95

Every-minute-on-the-minute you must perform 5 Burpees. This workout starts with 5 Burpees. You continue with 5 Burpees EMOTM until you have finished 100 Thrusters.

Get your thrusters dialed in for tomorrow

Extra Work:

2) Muscle-ups: EMOTM for 10 minutes

Bar or Ring Muscle-up, choose whichever you are weaker at. Perform an amount of reps that you can be consistent with.

3) Kettlebll Windmill: 3 x 10/side

Rest 90 seconds between sets. Go as heavy as possible.

For results post time to complete Met-con along with any scaling used. If you did Extra Work post weights, thoughts, comments, etc.

Post Results/Thoughts To Comments