Friday – 111916

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Rick, another graduate of the New You Challenge is now a full time member at the age of 60! What’s your excuse again?

Weakness EMOM
Pick two skills you need to practice and as a class we will do a 20 minute EMOM:
Every odd minute, practice skill 1.
Every even minute, practice skill 2.

For example, every odd minute I might practice double-unders. Every even minute I might practice getting better at my kipping toes-to-bar. Or maybe every odd minute, I do 5 light split jerks to focus on the technique and every even minute I do ring pull-ups focusing on a straight arm pull to the hip to work on my kip for muscle-ups. The list goes on. . .You may even take this time if you would rather and work mobility. If you are new and have often had a coach say, “you need to work on your mobility”, now is your time to ask what you should be doing.

For those of you who are new, work with your coach on kipping pull-ups, mobility, etc. . .You might not even do the EMOM and just learn stretches you should do to improve your positioning.

Workout of the Day
For time:
20 burpees, then
5 rounds:
20 wall-balls (20/14)
200 meter run
Cash out: 20 burpees

This workout is capped at 15 minutes.

Post your scores to the Whiteboard.

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