[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”7335″ alignment=”center” animation=”Fade In” img_link_target=”_blank” box_shadow=”none” max_width=”100%” img_link=”https://www.rosemarysfarmtofork.com/”][text-with-icon icon_type=”font_icon” icon=”icon-food” color=”Extra-Color-1″]This Thursday night! The owner of Rosemary’s Farm to Fork will be servin’ up tacos during all of our evening classes.  We’re looking forward to being a new delivery location for this delicious paleo-friendly food. Don’t miss it![/text-with-icon][vc_column_text]

Skill

Tabata pull-ups or kipping swings

Today’s skill work can be approached in a number of ways. If you are experienced with kipping pull-ups use this opportunity to work on holding straight sets in each round using traditional Tabata scoring.  Keep in mind that we often see the kipping pull-up skill work on the minute and this effort will essentially be twice as hard as that format!  If you are new to the skill, work on linking together the hollow and arch position in each interval.

Metcon

AMRAP in 20 Minutes

20 Wall ball shot 20/14 lb 10/9′
20 Medicine ball Sit-up 20/14 lb
200M Run with medicine ball 20/14 lb

Workout notes

We’re all about the medicine ball today! You’ll be hanging onto a med ball for every movement in today’s workout. For most athletes you’ll want to select your weight based on the difficulty of your wall ball shots.  The workout is a long duration triplet so we’re looking for weights and movements you can sustain for all of the twenty minutes.

[/vc_column_text][/vc_column][/vc_row]