Happy Birthday Brian!
Christmas party December 2nd 6pm-12pm!
8am and 9am classes on Thanksgiving only!
Friday: 8am, 9am, 11 Open Gym, 12pm, 3:30 Open Gym, 4:30, 5:30
Performance and Competition are in red, Links are in green
A) On the minute, for 12 minutes:
Minute 1: Bike
Minute 2: Low Ring Strict Muscle Up Transition
Minute 3: Jump Rope
B) In teams of 2:
20 Minute AMRAP
3 Ring Muscle Ups
9 Burpee Box Jump Overs 24/20
27 Double Unders
Partners alternate whole rounds. Resting partner lightly pedal the bike or row for active recovery.
If you don’t have at least 3 strict pull-ups, sub pull-ups for muscle ups at this time. Otherwise use the same progression you used for “A”.
Kipping or strict muscle ups are ok.