Saturday 130223

REMINDER: All weekend classes at 28th St. location ONLY.

Black Box WOD and Beginner WOD:

[Remember this is a TESTING day!]:

A: Take 15 minutes to work up to a 1RM Overhead Squat.

B: 10 minute AMRAP: 10 KB Swings (1.5pd/1pd), 10 Wallballs (20#/14#), 10 Box Jumps (24″/20″ – Do NOT scale if you do not need to

Bill M. writes: “Hello, Black Box friends from Teton Pass Mount Glory Summit. Hour-long hike finishing with a couple burpees as an extra kiss on top at 10,086ft.”:

Here’s what’s on tap for Sunday’s classes, all at our 28th St. location only:

Black Box WOD and Beginner WOD:

[Black Box scaling:] A: 3 sets not for time: 3-5 muscle-ups, 5 HSPU/10 ring dips, 20-30 sec. L-hold. B: On the minute for 30 minutes: even – 5 power cleans, odd – 8 toes to bar

[Beginner scaling:] A: 3 sets not for time: 10 pullups, 5 ring dips/10 ring pushups, 15-20 sec. L-hold. B: On the minute for 30 minutes: even – 5 power cleans, odd – 8 v-ups