Wednesday, Nov. 21, 2012

112112 WOD

A. Strength

Press – linear week 8

B. Metco

“Running Nate”
AMRAP in 12:00:
2 muscle-ups
4 handstand push-ups
8 Russian kettlebell swings
200-meter sprint

There are a variety of muscle-up substitutions. For this workout, one muscle-up will equal three dips. Handstand push-up modifications will be given in class.

>> Compare to May 24

C. Cash out

3 x 2 rope climbs

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THANKSGIVING WOD AT 8 A.M. THURSDAY

We will hold one holiday class at 8 a.m. Thursday on Thanksgiving Day. WOD before you grind. We are thankful for each of you!