Remember we are re testing from our 30 day Paleo Challenge tomorrow (Saturday 11/23) at 11 am!
We are having a Pot Luck celebration after the 11 am WOD on Saturday. Bring some food, we will bring some drinks and we will talk about how this hole experience has changed your life!
The Bar Muscle up with Dusty Hyland
Gymnastics WOD Bar Muscle up Progression
Strength WOD
Front Squats with a 3 second pause 3/3/3/3/3
(no bouncing in the bottom of your squat)
WOD
(the coach will spend 5 to 10 min before the wod going over bar muscle ups and modifications. If you can not do them you can still come in!)
3 Bar Muscle Ups
12 KB Swings (70/53)
12 Sit ups
6 Rounds
(if you can not do bar muscle ups then do 4 strict chest to bar pull ups and 4 push ups)
14 min cap
Coach Eric recovering while coach Blair stays warm during coaching.