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January 5 2017


January 5 2017

January 5 2017

Happy Birthday Tracie!

“Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you.”
~Author unknown~

20 Mintues allotted time
You have 10 Minutes to establish a heavy Back Squat
Take 75% of that weight.
You then have 10 Minutes to perform 5 Sets of 5 Reps at that weight.

10 Minutes allotted time
Choose 1 Gymnastics Skill from the following list and work on it and progressions for 10 minutes with any number of reps.
Pull-Ups, Chest-to-Bar Pull-Ups, Muscle-Ups, Ring Dips, Handstand Push Ups.

Complete as many rounds as possible in 12 mins of:
12 Kettlebell Swings, 70/53 lbs
24 Lunges
12 Pull-ups
24 AbMat Sit-ups
Category 1 Scaling: Choose Kettlebell Weight that you can hold onto for at least 10 reps without breaking.
Category 2 Scaling: Modified/Assisted Lunges and Pull-Ups
Category 3 Scaling: Both options above.