WED 01.17.18

Jeannette at the top of a pullup

All Classes Canceled Today

Due to snow and icy conditions all classes are canceled today. In additional morning classes are canceled for Thursday 1/18. We reopen at 12pm Thursday with regular evening schedule.

Workout of the Day (WOD)

For Time: [18 Minute Time Cap]
30 Handstand push-ups**
40 Pullups
50 Kettlebell swings (24/16)
60 Situps
70 Burpees
**Scale Handstand pushups (HSPU) to Pike deficit HSPU, Pike HSPU, or incline pushups 1:1.

Post time for the WOD. Ex: 12:13 Rx.

And coming tomorrow…

A. Front Squats: 5 sets of 2 reps with 2 second pause squat at 70% 1RM.

B. 12 Minute AMRAP
1st Minute – 50 Double Unders
2nd Minute – 16 Dumbbell Overhead Lunges (m = 15/25/35’s, w = 10/15/20’s)
3rd Minute – 30 second elbow plank hold
Post load for squat and fewest reps completed for each movement.
Ex: 265#, 50, 16, 30 L3.

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