Workout of the Day: Friday, 12.20.13

TOMORROW ALL CLASSES ARE CANCELLED FOR THE RITTENHOUSE RUN! I’m giving you all a little preview of what the workout will be so you can snag all the last-minute team-members you can.  Sign up here for the run OR the run + brunch! Don’t be scurred!  Don your ugly sweater and come join us for a (warmish!) day of fun!  If you’re wondering what’s in store for the WOD, click here!

Below, Scotti and Silvana show us how to come up AND down in the muscle-up.Screen Shot 2013-12-19 at 10.20.05 AM

WORKOUT OF THE DAY:

MOVEMENT PREP: Medball Skeeball as shown here: and the movements we will choose besides the center which will stay 5 burpees are: 1) 5 lateral hops over the medball 2) 5 goblet squats with the medball 3) 5 squat thrusts on the medball 4) 5 wallballs 5) 5 ball slams.  We will build the square with these repeating.

SKILL WORK: The Kipping Handstand Push-up

CONDITIONING:

“Nate”

AMRAP in 20 minutes of: 2 Muscle-ups, 4 Handstand Push-ups, 8 American Kettlebell Swings (2/1.5)

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