Wednesday, December 8

Pisgah Kids: 3:30 (open gym), 3:45 (class)

Group Fitness:

Strength:

Every 2 mins for 18 mins, alternating between:

4-8 Muscle-ups (10-12 Supine Ring Rows @2111)

Handstand Walk, 75 ft (1 min Nose-To-Wall Handstand Hold)

L-Sit, 1 min

L-Sit and Handstand Hold- accumulate total time if you’re unable to maintain this position unbroken

WOD:

2 rounds for time of:

20/15 Assault Bike Calories

Run, 800 m

12 Strict Pull-ups