Sunday 130324

REMINDER: This weekend and every weekend, all classes at 28th St. location ONLY. In addition, please read our April Schedule Changes if you haven’t already.

Black Box WOD/Beginner WOD:
[Black Box scaling:] A: 3 sets not for time: 5 muscle-ups, 5 handstand pushups/10 ring dips, 15-30 sec. L-sit.

[Beginner scaling:] A: 3 sets not for time: 10 ring rows, 5 ring dips/10 ring pushups, 15-30 sec. L-sit.

B: 4 rounds of: 4 minutes of “Cindy,” rest 1 minute.

Nuno’s Muscle Up from Train Hard on Vimeo.

Here’s what’s on tap for Monday’s classes:

Black Box WOD/Beginner WOD:
A: 3-position snatch x5 sets

B: “CMC Pit Practice”: 7-minute AMRAP: 7 push presses (75#/45#), 7 American KB swings (20kg/12kg), 7 burpee box jump overs (20″)

‘Count Back From 10’: 10-9-8-7-6-5-4-3-2-1 sets of situps with a 100m sprint in between each set.