* Don’t forget to check out our new classes. The Olympic Lifting class has moved to Friday at 3:30 PM, and we will be starting Yoga this Sunday at 9:00 AM. These classes don’t cost extra, they are deducted from your membership same as a normal class.

WOD:

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

Gymnastics pulling movement can be any variation of Pull-up, Ring Row, or Muscle-up. If you’re just working your way into Pull-ups it is strongly encouraged you work on your strict pulling strength i.e. Ring Row or Strict Pull-up, even if it means you need a band. Movement of choice can be anything you like, it should just be something you struggle with.

2) 4 rounds for Max Reps:

30 seconds Row for Calories

30 seconds Rest

30 seconds Box Jumps 24/20

30 seconds Rest

30 seconds Hand Release Push-ups

30 seconds Rest

Extra Work:

3) Double-unders: 10 minutes Practice

If you have a consistent 50 Unbroken DU’s, work on Triple-unders.

4) Hollow Position: Accumulate 2 minutes

Keep track of total time and attempts to complete.

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

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