Due to the predicted weather, and the school calling a 2 hour late start, the 5am class and 8:15am will be Open Gym style. There might not be a coach on duty, depending on if they can get there or not. If you’d like the code to the front door to get in, text Mel at 605-645-2216.
WARMUP
3 min cardio
10 Ring Rows
5 Scap Retractions
5 Kip Swings
3 Pull-ups
5 Push-up to Down Dog
10 Banded Pull Aparts
Then…
2 min Coach led DU practice
5 Coach’s choice mobility
STRENGTH/SKILL
Pull-up Program
4×60% Pull-ups
3 sets 5-10 negatives (do more reps than last week)
2 sets 5-20 banded chin-ups (reverse grip) – burnout sets – everyone uses a band!
3 sets :10-:30 Active Hang
WOD – Skill Work/ Recovery RPE 6-7 **Take some of this time to work on progressing your T2B and DU skills!
EMOM x 20 (work :30 rest :30)
Toes to Bar
Renegade Rows
Double Unders
Russian Twists 20/14
Cardio
*Complete in any order!
OPTIONAL POST WOD
3x
:20 Ring Support L Sit
:20 Bottom of Ring Dip Hold
:20 Double KB OH Hold
CrossFit Reserve 