Thursday – 122216

Husband and wife Andres and Theresa practicing their split jerk.

HOLDAY HOURS: We will be open for normal hours except for the evening on Friday.  We will only have two classes, a 4 and 5 p.m.  The morning classes and noon class will go on as normal.  We will do our “12 Days” workout then.  We are closed Saturday and Monday, but there may be open gym on Monday, stay tuned to the FB group for that.

“Warm-up”
4 rounds:
In 3 minutes, perform 60 double-unders, then
AMRAP of muscle-ups in remaining time.

Rest 1 minute in between rounds.

If you can’t do double-unders, you will do 80 single-unders instead.  If you can’t do muscle-ups, you will do an AMRAP of 3 strict ring chin-ups and 5 hand release push-ups.  If you can’t do the strict chin-ups in the rings, you will do strict pull-ups on a bar using a band if you must.  Score is total muscle-ups or total rounds on the AMRAP.

Workout of the Day
Death by handstand push-up.

EMOM you must perform 1 deadlift (365/253) before you start your HSPU’s

The deadlift weight should be the heaviest you have done, but of course doable.  Scale your HSPU’s so you can get rounds in!  I don’t want anyone getting less than 8 rounds on this.  If you can’t HSPU, you will do dumbbell or kettlebell PUSH PRESS instead.

Post your scores to the Whiteboard.

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