Thursday March 15/12

Games 12.4 WOD will be done between 2-3 and 3-4 classes on Friday and Dawson has been kind enough to open the gym on Saturday from 12-1 as an additional time to complete it. Thanks

If you would like to do the muscle ups for the games WOD 12.4 here is how you will do them

You will not be doing this

 or this

If you do not have the strength required to complete them as shown in video # 1 then you work on progressions until you have the necessary strength. 

Front Squat X 3 X 5

4 Sets

KB swings X 20 (as heavy as possible - unbroken)
rest 30 seconds
Double unders X 25
rest 30 seconds
Ring Plance Support X 30 seconds
rest 30 seconds
Burpees X 12/15/20
rest 30 seconds


Unknown said...

Please be prepared to go as close to noon as possible. It will be a nice day so there is no reason why you can't warm-up outside while the kids class is running. The heats will be run every 15 minutes (12 minutes for the workout and 3 minutes to recover and get ready to count for your partner). We will not be deviating from this. If you are not ready to go at the 15 minute mark you will just have less time to complete the workout.

Let's have some fun with this one!

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