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Workout of the Day: 11/18/2016

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Metcon:

4 Rounds:
45 seconds on / 15 seconds rest
min 1: Cal Row
min 2: Goblet Step Ups (20inch box)
min 3: HRPU or STRICT HSPU - NO KIPPING
min 4: Tempo Bicep Curls --3 Seconds Up: 1 second hold: 2 second Descent (DB OR BB)
min 5: Alt Leg V Ups

**score is Calories Rowed

Skill Work:

10 min to work on Handstand Progressions

Beginner: HS Hold on Wall 5 efforts x 20 second hold

Intermediate : 5 efforts of 20 second HS Hold + 6 Shoulder Taps

Advanced: 3 x 50ft HS Walk

Hours

Monday6:00AM - 8:30PM
Tuesday6:00AM - 8:30PM
Wednesday6:00AM - 8:30PM
Thursday6:00AM - 8:30PM
Friday6:00AM - 8:30PM
Saturday8:00AM - 12:00PM
Sunday8:30AM - 12:00PM

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