Wednesday, November 10

Foundations (Gymnastics): 6:30pm (programming below)

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

Group Fitness:

Strength:

1 round of:

max rep Bar Muscle-ups (Strict Pull-Ups), 1 min Rest 1 min

max rep Strict Handstand Push-ups (Seated DB Shoulder Press), 1 min Rest 1 min

max rep Row Calories, 1 min Rest 1 min

max rep Alternating Dumbbell Snatches, 50/35 lbs, 1 min Rest 1 min

max rep Dips (ring or stationary) Rest 1 min

Front Leaning Rest, 1 min

Rest 4 mins until the running clock reaches 15:00, then start B…

WOD:

Every 1 min for 24 mins, alternating between:

max rep Bar Muscle-ups (Strict Pull-Ups)

max rep Strict Handstand Push-ups (Seated DB Press)

max rep Row Calories

max rep Alternating Dumbbell Snatches, 50/35 lbs

max rep Dips (Ring or Stationary)

Front Leaning Rest, 40 secs

Goal: Complete 60% of reps achieved in A per movement.

Foundations:

Clean and Jerk Focus