Open gym starts at 8am!
SQ: “Decide that you want it more than you are afraid of it.” – Bill Cosby
MOB: Shoulders. T-spine. Hips. Hamstrings. Ankles.
WU: 9am arrival recommended. 1:00 of single unders then 3 rounds of :30 Double Under Practice / :30 Rest. 10 Wall Balls.
Workout 15.3
RX:
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet
Women use 14-lb. ball to 9 feet
RX Masters and Teens:
Complete above workout in reverse order.
Scaled:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet
Women use 10-lb. ball to 9 feet
Masters/Teens Scaled:
Scaled workout.
Men/Boys use 14-lb. ball to 9 feet
Women/Girls use 10-lb. ball to 9 feet
PWMOB: Full body rollout and an adult beverage.