December 29 2016
It’s a New Member overload! Welcome to Ryan, Peter, Stacie, Bridget, and Christina! Ryan, Peter, Stacie, and Bridget all completed the New You 6 Week Challenge recently (Stacie and Bridget did so in October) and did great with their results, so they wanted to join this amazing community to further support their fitness goals. Christina dived into the regular mid-day classes and exercised great studentship learning everything. Ryan and Peter will likely be seen killing some burpees in the evenings and Stacie and Bridget will be bringing it to the morning crew.
Every 45 secs for 9 mins, alternating between:
A) 5 Strict Press, pick load
B) 5 Chest-to-bar Pull-ups
*If working with a band, perform these strictly and be sure to make contact to the bar. You can also work on regular pull-ups.*
100 Double Unders
60 Air Squats
40 AbMat Sit-ups
CRX: DUBs, Pull-Ups
FRX: 300 Jump Rope Singles (3:1), Assisted Pull-ups
Coaching: You can thank Coach Drot for this WOD suggestion (and what?! No barbell?)! The Pull-up work during the strength will pay off through the end of this one. The goal is to continually push past the next set of burpees and buzz through the various gymnastic elements.