November 22, 2022

Pin Cherry

Holiday Hours: Thanksgiving: Closed Friday 11/25: Open gym 8-1pm Saturday: classes as normal (8:15am Community Wod and 9:15am Class)
View the Workout See the Whiteboard

Skill/Strength:
8 min (:25 sec- 5sec transition :25 sec. on)
Hollow Hold and Superman

Metcon:
In 3 mins, for max reps
20/16 Echo Bike Calories
10 Dual Dumbbell Box Step Overs 50/35lbs, 24/20”
max reps in remaining time Ring Muscle-ups
-Rest 1 min, then repeat 1x more, rest 1 min, then repeat one last time with 4 min
-Scale RMU to C2BPU

Accessory Work:
Get swole time
3 rounds for quality of
12 Push-ups
20 Banded Tricep Push Downs
15 Barbell Skull Crushers, pick load

Mobility:
3 min quad smash, per side

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