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Tuesday, 12-1-2015

30
Nov

Tuesday, 12-1-2015

 Shout out to LORI who got our 50,000th November Challenge Double Under for the gym on Monday night!

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December Movement Challenge (by popular demand this time and your coaches would agree) is…

 RING DIPS

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Workout of the Day
10min of Handstand Push-Up Skill Work – Practice your handstand, strict HSPU, cycling kipping HSPU, and deficit strict/kipping.  Get inverted!
 
Then, another 2-part WOD in our 4th of 4 week conditioning/met-con spree….
 
6min AMRAP
3 Muscle-ups (sub 6 Ring Dips)
6 Toes To Bar
9 Air Squats
 
Rest four minutes then,
 
6min AMRAP
10 DB snatch 55/35 (5 per arm)
15 Wall Ball 30/20

 

*On the 30lb Wall Ball, please remember to catch it on your last rep and do not let it drop from 10′.  Thank you!

 

Post your results to the Whiteboard.

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