Happy Birthday Kate!!!
**Gym Hours for Monday, Dec. 31st**
9am & 11am Group Class, 10am Open Gym
WOD
“Belly Flop”
For Time:
21-15-9
Box Jump Overs (24/20″)
Power Cleans (115/75#)
Chest to Bar Pull-ups
Front Squats (115/75#)
Lateral Barbell Burpees
Push Jerks (115/75#)
* Post time to the whiteboard.
Accessory Work
1. Strict Ring Muscle-ups
One Attempt for Max Strict Ring Muscle-ups
Followed By…
30% – 40% – 50% Unbroken Kipping Ring Muscle-ups
200 Double Unders
50% – 40% – 30% Unbroken Kipping Ring Muscle-ups
2. Gymnastic Conditioning
4 Rounds:
:30 Seconds Max Strict Ring Dips
:30 Seconds Rest
:30 Seconds Max Strict Handstand Push-ups
:30 Seconds Rest
