*Schedule for this weekend. We are having our Winter Throwdown this weekend. Friday night there will be no 5:45 PM Class. Saturday there will be no classes. Sunday there WILL BE Open Gym.

WOD:

1) 20 minutes EMOTM: Odd, Gymnastics Pulling, Even, Movement of Choice

Gymnastics Pulling can be any variation of a Pull-up, Muscle-up, Ring Row, or Rope Climb. It is strongly encouraged to work on a Strict Pull if you are weak there. Odd movement can be anything you like to work on, it should just be something you struggle with.

2) 12 minute AMRAP:

12 Alternating Dumbbell Snatches 70/50

12 Hand Release Push-ups

12 Box Jumps 24/20

Extra Work:

3) Double-unders: 10 minutes

If you have a consistent 50 unbroken work on Triple-unders

4) Hip Thrusts: 4 x 8

Heavy as possible. Rest 90 seconds between sets.

For results post detailed weights, reps, times, etc. for all work completed.

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