[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”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″]

SCHEDULE ANNOUNCEMENT FOR MEMORIAL DAY WEEKEND

We will be closed Friday and Saturday as our coaches will be in attendance at the West regional in Del Mar, CA.  Sunday we will be Open for Olympic Lifting at 10am and Open Gym from 11am-12pm and Monday we will be open for Open Gym only from 9AM-12PM.  Regular hours return Tuesday the 29th.[/text-with-icon][vc_column_text]

Skill

1 Minute of V-Ups
90 Seconds of Arch Hold
2 Minutes Plank Hold
Rest 1 minute and repeat

We have some gymnastic skill work on the menu today! You’ll have two attempts at each movement.  We start with a minute on the most difficult movement and increase time on each station as the difficulty decreases.  Do your best to work continuously at each station during both rounds, but rest as needed!

WOD

AMRAP in 20 Minutes
200m run
100m plate carry 45/35 lb
40 double unders

Workout notes

Today’s workout falls in the longer time domain.  We’ll be working for 20 minutes and pairing two bodyweight movements with a carrying movement.   Practice carrying a plate in a few different ways before the workout starts to give yourself some options as you get deep into the workout.  If you are new to double unders consider scaling the number of reps to an amount you could complete in about 45 seconds when fresh.

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