Monday, Dec 19th

The Open is near so you are going to see some more skill based classes like you have been the past couple weeks with work on the kip, certain gymnastics moves etc.  The goal being to strengthen those movements so you’re not stuck on something when those muscle ups, handstand push-ups and double unders come….and they will come.  Also, you will see workouts that are basic with lighter METCONS as well as those heavier weightlifting WODs to gauge where you are.  We may even repeat some of the past OPEN WODs as a gauge as well.


Back Squat

6×2 @ 90% 1Rm


12 min AMRAP

10 Push Press (115,75)

12 Box Jumps