Monday 20141222 Open Class

Posted: December 21, 2014 by ladygrape01 in Uncategorized


Congratulations to Shadow Coach Val getting Step Promoted to TSgt!



Back Squat

5, 5, 5+

add 5 from 11 Dec



4 sets of…

45 Sec Work, 15 Sec rest


Double Unders

Russian KBS (2/1.5)

Muscle ups

Do all 4 rounds of one move before moving on to next move

Score = total reps


Scaling Options:

DUs – no scale  today.  Technique work.  Even if that means no reps accumulated

RKBS – 1.5/1

Muscle Ups –if no go, work from seated in band.  If no go, jumping MUs

Video courtesy of NAKAAthletics.


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