03/23/17

22
Mar

03/23/17

Thursday

**The 9:00 am class and Open Gym has been cancelled for today 3/23/17 only.  The gym will reopen at 11:45am.**

Gymnatics
Fitness & Life
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

Metcon
Fitness & Life
Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans (135/95 lbs) or DB (25/15)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of five sets.

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