January 5 2017
Happy Birthday Tracie!
“Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you.”
20 Mintues allotted time
You have 10 Minutes to establish a heavy Back Squat
Take 75% of that weight.
You then have 10 Minutes to perform 5 Sets of 5 Reps at that weight.
10 Minutes allotted time
Choose 1 Gymnastics Skill from the following list and work on it and progressions for 10 minutes with any number of reps.
Pull-Ups, Chest-to-Bar Pull-Ups, Muscle-Ups, Ring Dips, Handstand Push Ups.
Complete as many rounds as possible in 12 mins of:
12 Kettlebell Swings, 70/53 lbs
24 AbMat Sit-ups
Category 1 Scaling: Choose Kettlebell Weight that you can hold onto for at least 10 reps without breaking.
Category 2 Scaling: Modified/Assisted Lunges and Pull-Ups
Category 3 Scaling: Both options above.