Self-defense course with Sam & Gjoka, Sat. Feb.11, 1-4pm. Limit 12 people.
Details here.
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EMOM 8
1) 3 Bar Muscle Ups*
2) 10 Single Arm OH Squats
(5R/5L with dumbbell)
*3 Bar Muscle Ups or…
– 3 attempts
– 6 chest to bar pull ups
– 8 chin over bar pull ups
– 10 jumping chest to bar
(movements and scales almost certain to be in the Open. What’s the Open? Read this.)
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5 Rounds
1 min Row (cal)
1 min Thrusters (75/45)
1 min Burpees
1 min rest