Monday – 181217

ANNOUNCEMENTS

Holiday Party:

  • Saturday, December 29th from 6-9pm @ the gym
  • Ugly Sweater Contest & Games
  • Bring a dish to share!

Schedule Update:

  • December 22nd – 9am ONLY – “12 Days of Christmas” WOD
  • December 24th – CLOSED – Christmas Eve
  • December 25th – CLOSED – Christmas
  • December 31st – NO EVENING CLASSES (last class is noon)
  • January 1st – 9am ONLY
  • January 11th – NO EVENING CLASSES (last class is noon)
  • January 12th – CLOSED – Granite Games Throwdown

Granite Games Throwdown:

SWOD

Bar Muscle Up Drills
1) Strict Chin Over Bar Pull Ups – 3 X 3 reps
2) Chest to Bar Pull Ups – 3 X 3 reps
3) Hip to Low Bar – 3 X 3 reps
4) Hip to Low Bar Muscle Up – practice

Note: These drills are intended to build your overall athleticism. However, you should not attempt Bar Muscle Ups until you can perform a Strict Chest-to-Bar Pull Up.

WOD

Every 6 minutes for 18 minutes (3 rounds), complete for times:
Row 300m (must stay sub 2 minutes)
15 Renegade Rows (50’s/35’s)*
5 Bar Muscle Ups

*Renegade Row = Push Up, Row Right, Push Up, Row Left

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