The workout for 8/23/16 is...                                      

  • By Leslie Friedman
  • 23 Aug, 2016

Check our daily Facebook post to see today's WOD always posted at 4:45am 

The workout for 8/23 is...

We will have a modified Labor Day schedule - classes only at 9am and 10:30am. WOD, then come to our Labor Day pool hangout! Check out the Facbeook invite! https://www.facebook.com/events/1791056434498346/?notif_t=plan_user_invited&notif_id=14718786393...

5 Rounds for Quality. Choose A, B or C
A. 5 Kipping Swings + 5 Kipping Toes to Bar/Knee Raises + 5 Kipping Swings
B. 5 Kipping Pull Ups + 5 Chest to Bar Pulls Ups (Kipping or Butterfly) + 5 Kipping Pull Ups
C. 3 Kipping Pull Ups + 3 Chest to Ball Pull Ups (Kipping or Butterfly) + 1 Bar Muscle Up
Rest as needed in between. Use your rest time to clean up technique: hollow/arch position, glute activation, head position, etc. Focus here is on being able to control the kip between movements.
(20 minutes)

7 minute AMRAP:
- 200m Waiter Walk Buy in (KB in right hand for 100m, KB in left coming back). Rx+ is Waiter Walk in one hand, farmer's carry in the other simultaneously. 53/35. Then
- 10 KB Swings (53/35)
- 20 Total Goblet Lunges (10 R/10 L Alternating) 53/35

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