Warm-Up: 11 reps of – OHS, Pull-Ups, Broad Jumps, KB Swings (50/35lbs), 50 Double Unders x’s 2
MetCon – 10 Rounds For Time:
5 Air Squats
5 Push Ups
10 Mountain Climbers
Finisher: 3×10 weighted sit-ups, 3×10 weighted back extensions
-Okay guys, lots of news on tonight’s post.
1: Due to the amazing turnout of this past weekend’s 5k, Rachael Oberman (or DIVA as we like to call her) wants to host a weekly Ktown run. Although we encourage all of you to come to the gym every weekday, if you are a 3 x’er a week then this could provide another supplemental workout. Keep your ear to the ground for updates on times & places.
p.s. I think The Jephrey has something to do with this too…
2: I’m getting pumped about training for some competitions at the beginning of the new-year, and judging from how many of you have shown interest I’m guessing you are as well. This Saturday will begin the first 9AM meeting for those of us that are interested in competing. We want to make sure that you are completely prepared for your competitions, and in doing so we need to address certain weaknesses months ahead of time. Every Saturday we will meet at 9AM to train. If you can’t make it every week, no biggie…but try and make as many as you can.
3: Saved the best for last, Ben Slocum got his first muscle up!! Bamskies!!! Congrats Ben, the first one looked like you’ve been doing them for years. I asked Ben to do a bravo performance, and of course he provided for the camera.
Enjoy the footage,