Wednesday 10/25/17

Wednesday 10/25/17

The PR bell keeps ringing! Shoutout to NYC!!!

If Today Doesn’t Go As Expected – Then come get your muscle-up learn on in tonight’s final gymnastics session. At 7 pm, $25 gets you the skills and drills necessary to achieve the right positioning for efficient muscle-ups.

Never Gets Old (or does it??)…… #bottomlessenthusiasm

#tbt to that time @msauro33 got the biggest ego trophy #truth #Mvmntgym #mariettasquare #biggestego

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Warmup
Dynamic Athletic Movement
Hip Mobility

43 Burpees – Happy Birthday to the Champ, everyone’s favorite Masters Weightlifting Athlete, Mark Sauro!

Conditioning
On a running clock (40 minutes total)–

“The Champ”

Levels 3/4
10 Rounds AFAP (15 Minute Limit)
2 Muscle Ups (Bar or Rings)
5 Hang Power Cleans

L4 – 135/95
L3 – 115/75, kneeling/band assisted muscle ups OR 5 pull-ups + 5 dips

Level 2
15 Minutes AMRAP
5 Pull-ups
10 Box Dips
10 Double Kettlebell Cleans

Level 0/1
15 Minutes AMRAP
10 Ring Rows
5 Push-ups
5/5 Kettlebell Cleans R/L

REST 10 MINUTES, THEN, at 25:00–

“Sauro”

15 Minutes AMRAP

Levels 3/4
7 Deadlifts
4 Overhead Squats
10 Pull-ups
25 Double Unders

L4 – 135/95, C2B

L3 – 115/75, chin over bar

Levels 0-2
7 KB Swings
4 Goblet Squats
10 Pull-ups
100 Single Unders

L2 – 24/16, bands or jumping

L0/1 – sub ring rows if necessary