Wednesday 30 September 2020 – No Classes

Hi guys – unfortunately we cannot host our 1700 virtual class today. Below are your WOD options:

Warm-Up:
4 rounds, not for time, of:
25 jumping jacks
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
3-5 ring rows
7 air squats
7 sit-ups

RX:
5 rounds, for time, of:
25 Double Unders
10 Toes-to-bars
25 Double Unders
5 Bar Muscle-ups

Scaled:
5 rounds, for time, of:
25 Single Unders
10 Hanging Knee Raises
25 Single Unders
5 Low Ring Muscle-ups

Limited Equipment:
5 rounds, for time, of:
25 Double Unders
10 Toes-to-bars
25 Double Unders
5 Low Ring Muscle-ups

At Home:
5 rounds, for time, of:
25 Jumping Jacks
10 V-ups
25 Jumping Jacks
20 Hand Release Push-ups

Additional Work:
Part 1:  Pull-ups 2×1

Rest as needed between sets.

Part 2 – Option A:  Row 1000m
This is an all out effort for time.

Part 2 – Option B:  Run 800m
This is an all out effort for time.

Part 2 – Option C:  Max bike calories in 3 mins

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