SKILL/STRENGTH

Gymnastics for Quality: 12 minutes
4 x L Sit Pull-ups or Chin-ups (strict, can alternate style if you want)
10-20 Shoulder Taps
6 Pistols (weighted, or ADAP)

***Modifications are to continue working on regular strict pull-ups or (combination of that and negatives)

***Modifications for shoulder taps – shift weight and lift palms, work on 30 sec. handstand holds, wall-walks

METCON

For time:
21-15-9
Calories on the rower
Box Jumps (20/24)(20/16)
C2B Pull-ups (scale chin, jumping, rings)

UPCOMING

Sad to announce, but due to low attendance, we will be cancelling the 7am Mon/Wed class indefinitely beginning next week. Tomorrow will be our last 7am class! (But hey, 6am and 8:30am are both pretty rad classes and will welcome you “7am-ers” with open arms!)

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