29 Jan WOD- Saturday, Jan 30

Today, Jan 30- 9am Regular class and 9am Lite N Tite-ONLY!
We will be closed the rest of the day for the Freestyle Movement Seminar with world-renown expert, Carl Paoli. Enrollment full!

9am Regular CrossFit Class
Skill/Practice:

MU drills
2 rds
Ring Supports x5
Swing Hip to rings x5
MU transitions x5

WOD:

WOD: 20 min AMRAP
1,2,2,3,3,3,4,4,4,4… MU ladder
100 m sprint
rest 30 sec

Scale:
Lv1: 2 push-up + 2 Pull-up = 1 MU
Lv2: 2 Push-up + 2 C2B = 1 MU / Or 1 Jumping MU= 1 MU

9am Lite N Tite
Strength:

4 rounds
5 Shoot Thrus (with push-up and dip)
8 Step-ups w/ DBs at sides per leg

WOD:

15 min AMRAP
20-15-10 Wall Balls
8-6-4 Burpee Box Jump Overs

(After set of 10 reps and 4, go back to 20 and 8 reps and repeat the rep pattern)

Presenting Athlete of the Month for January: Pablo Bravo!
Check out Pablo’s Journey Here

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