03.17.16 Thursday

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David W. knocking out muscle ups. Don't forget to sign up for the Gymnastics Seminar starting April 5th!
David W. knocking out muscle ups. Don’t forget to sign up for the Gymnastics Seminar starting April 5th!
SKILL:
Muscle Up Progressions

WOD:
4 Rounds for Time:
100m Farmers Carry (2 KB 53/44#)
10 Front Rack Stationary Lunges (125/95#)
10 T2B
10 Burpees over Bar
_____________________________________________________________________________________
5:30 PM BootCamp Class

SKILL: Jump Rope Review

WOD:
4min AMRAP
20 DU / 40 SU
20 Slam Balls
1min Rest

4min AMRAP
20 DU / 40 SU
10 Ring/Box Dips
1min Rest

4min AMRAP
20 DU / 40 SU
20 Slam Ball Sit Ups w/ Straight Legs

QOD: Have you seen Dave Castro’s clue for 16.4? If so, what do you think he has planned for us open athletes?

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