[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Please make note of our hours over the Christmas holiday:
Friday 12/23: No 6:30 PM Class
Saturday 12/24: One Class at 8:30AM ONLY
Sunday 12/25: Closed
Monday 12/26: Classes at 9:30AM and Noon ONLY [/creativ_alertbox]

Skill

EMOM for 10 Minutes
[Odd] 30s Ring Dips
[Even] 30s Seated L-sit

For our skill work today we are working on two gymnastics movements.  The ring dip will be the more challenging of the two so find a way to scale if needed.  You can use bands here or try some dips using parallettes or a set of boxes to replicate bar dips and allow yourself to assist with your feet as much as needed. Work for as much of the 30 seconds as you can. For the L-sit you will be seated on the floor with your hands flat by your side. Press down on the floor and lift your feet as much as you can while keeping your legs straight and toes together. If you are ready for a scaled up option for this skill use a pair of parallettes rather than sitting on the floor.

WOD

3 rounds for time
21 Toes-to-Bar
400m Run

Workout Notes: Today’s workout is a simple couplet. If you are unable to do toes-to-bar you can scale this movement to knee raises or leg raises trying to get your toes as close to the bar as you are able.  Choose a target height for your knees or toes and try to maintain that height for the duration of the workout.  If you need to stay off the bar for any reason choose a difficult V-up or sit-up option.  If you are doing sit-ups plan to double the reps as they are a little less difficult than toes-to bar.  Push your pace on the run, your legs will be fresh!