Christmas Hours

No Open Gym today on Saturday the 22nd from 12:00pm to 1:30pm. We will be closed on December 24th and 25th. No childcare on Wednesday the 26th. All other hours next week as usual.

Strength / Skillwork

Muscle-up Progression
Max set of Bar or Ring Muscle-ups

WOD

7:00 AMRAP
20 dumbbell push presses 35/20#
40 double-unders or 120 singles

Rx: As written
Rx+: 50/35# and D/Us only.

We just did this one on 11/28. Use your previous time as a goal to beat. Having this goal should help you increase intensity appropriately. A big part of a WOD like this, especially when it comes to shoulder fatigue, comes down to a mental game. See how much further you can push yourself as compared to before. It’s a short WOD. So hit this one accordingly.

Elements

3 Rounds for time: (25:00 cap)
Row 1000m
20 DB Push-presses 30/20#
20 Scotty Bobs 30/20# 1ct
20 Ring Rows
20 Hanging Knee Raises
100 Singles