Warm up 10 minutes
Group warm up 5 minutes
Skill 15 minutes
Muscle ups
WOD 20 minutes
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
It’s not too late to sign up for the climb. It’s this Saturday and our start time is at 0930, so be there about 20-30 minutes early to get your timer. It’s really fun! Sign up here.
ALSO- The first WOD for the sectionals is announced tomorrow. Stay tuned for what the wod is and when our gym will be doing it.
It's this Saturday!
We won’t be able to do the run we will be in California. Will you better lead and get that 5:10 time. I can’t wait for the sectionals they were s a blast last year! Btw I love the taste of the progenex protein. Thanks VCF I’ll send some handstand pics from Disneyland.
Have fun Justus and Katrina!! I am so excited about Saturday. Come on VCF peeps sign up!! It so much fun and for a good cause.
I wanted to do the CLIMB this year, but I will be in New Jersey. Darn. I think I will be getting about the same amount of exercise: I will be tending a 7, 5, & 3 year old, and the 3 year old is DY-NA-MITE!!! That should keep me running pretty much all day. Good luck everyone on Saturday! I’ll be thinking about you!
That was a killer workout, good to work on the more technical bodyweight/gymnastic moves. That 5 minutes of Cindy as a warmup is starting to kick my butt as well!