SUNDAY 12/31/17


We will only have Community WOD and Open Gym At 9:00am tomorrow New Year’s Day!  

3 rounds for time of:

60 squats

30 knees-to-elbows

30 ring push-ups

Scaling this WOD

Select a number of reps for the air squat that you can complete without rest for the first round. If you are unable to complete 10 consecutive knees-to-elbows or ring push-ups, reduce the reps or scale the movements. Use a hanging knee raise and/or a modification for the ring push-ups that works ring stability and pre-requisite strength. Watch The Air Squat and The Ring Push-Up prior to starting the workout.

Scaling options are presented in order of decreasing difficulty.

Option 1

3 rounds for time of:

50 squats

20 knees-to-elbows

15 ring push-ups

If you are able to perform the 20 knees-to-elbows in 2 sets or less, consider performing the reps as prescribed. If you become unable to perform a ring push-up, move to the floor for the remainder of that set.

Option 2

3 rounds for time of:

50 squats

20 hanging knee raises

15 push-ups from the knees

During the warm-up, practice knees-to-elbows and push-ups from the knees on the rings. During the workout, bring the knees above the hips to complete each hanging knee raise. If you reach a point where you are unable to hang from the bar, complete the remaining reps with AbMat sit-ups.