ANNOUNCEMENTS

• Schedule Update
  • Thursday, November 23rd – CLOSED FOR THANKSGIVING
  • Friday, November 24th – 9 & 10am WOD ONLY
• Christmas Party
  • Friday, December 8th form 6-9pm at the gym
  • Ugly Sweater Contest
  • Bring a dish to share
  • Beer provided, but bring more if you want!

SWOD

Muscle Up Drills
1) Establish the False Grip
2) Kipping Swing on the Rings x 5-8 swings
3) Hanging Hip Thrust x 5-8 reps
4) Standing Transition x 5-8 reps
5) Seated Strict Muscle Up w/ band x 3-5 reps

– all movements should be performed in the False Grip

WOD

Complete as many rounds and reps as possible in 18 minutes of:
3 Ring Muscle Ups
6 Handstand Push Ups
12 Alternating Pistols