There are a few spots left for Coach Allison’s upcoming Gymnastics Seminars!

These are all FREE!  Click here

WOD for Saturday 020913 Click Here For Today’s Schedule
Muscle Ups                       
3 reps on the minute for 12 minutes
AMRAP 20 minutes:
5 Pullups
10 Pushups
15 Air Squats

Post Workout Rounds to Comments
For the skill segment, after warming up and finding the appropriate scaling option for Muscle Ups, perform 3 reps on the minute for 12 minutes.  If three is is too many, do two on the minute.  Whichever number you pick, try to stick with it for the duration.

The conditioning workout is a Strength & Conditioning Benchmark WOD.  Scale movements as needed.  20 plus rounds is a killer score!

COMMUNITY WORKOUT today at 11am!  Bring a friend…two!

Baby Overhead Squat