Friday – 071516

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Say hello to another new member, Mike!
Warm-up/Injury Prevention
As a class, run 800 meters, then 3 rounds NOT for time:
10 PVC shoulder dislocates
8 Pull-up retractions on the rings
6 Kettlebell T-spine stretches over foam roll (hold for 3-5 seconds each rep)
6 Hip openers, or BBM’s for the noon class

Workout of the Day
3 rounds:
In 5 minutes, buy-in with a set of 60 double unders, then in remaining time perform AMRAP of
9 Overhead squats (95/63)
6 Lateral bar burpees
3 Muscle-ups
Rest 2 minutes between rounds

Buy-in every round with the double-unders then pick up from where you left off the last round.  If you can’t do muscle-ups, you will do 5 ring pull-ups instead.  If you can’t do double-unders, you will do 80 single-unders instead.

Post your scores to the Whiteboard.