Sunday, 1/24

NOTICE: Both gyms will be open from Noon to 3pm ONLY today (Sunday, 1/24). All classes have been cancelled, but ALL members are welcome to come in and use the gym.

Update for tomorrow (Monday, 1/25) to follow

Warm-Up
4 Rounds of
10 Squats
5 Hips to Wall
10 Supine Scorpion
5 Squat to Bootstrappers

Met-Con – 14.4 Retest
Prep:
1 x 3 Hang Hi Pulls + 3 Hang Power Cleans + 3 Front Squats (bar) + 5 Kip swings;
then,
1 x 3 Hang Hi Pulls + 3 Hang Power Cleans + 3 Front Squats (light) + 5 Jump Squats w/ Med Ball;
then,
1 x 3 Power Cleans + 3 Front Squats (moderate) + 5 Kip Swings (on rings for those w/ MUs);
then,
1 x 3 Power Cleans + 3 Front Squats (working weight) + 5 Jump Squats w/ Med Ball

Work:
AMRAP in 14 minutes of
60 Cal Row
50 Toes to Bar
40 Wall Ball (20/14)
30 Cleans (M:135/95, W:93/63)
20 Muscle-Ups (scale to 20 Pullups+ 20 Dips)

Accessory
3 Rounds of
10 DB RDL
20 Band Pull Aparts
10 Band Hamstring Curls
20 Windshield Wipers

Cool Down
1:30 Death stretch/side
1:30 OH Band stretch/side