We would like to wish a very happy birthday to the best dancer the gym, Matt Handlos! Matt has come a long way in his CrossFit journey and is only getting better. I could not believe how good he looked at this years Winter Shakedown. He was able to really deliver when his team needed it and had a tremendous amount of fire. Matt is such a great person as everyone enjoys his presence when he is around. Looking forward to what the future has in store for him and his family.Have and awesome birthday Matt, enjoy!
WARM UP:
2 Rounds
20 Bumper Jacks
10 Pass Through’s
10 OHS
10 Good Mornings
30 Double Unders
Then:
Shoulder & Hip Mobility
SKILL:
Muscle Up Work
Beg: 5 x 5 Ring Swings (Remain Hollow)
Int: 3 x 5 Ice Cream Makers
3 x 5 Muscle Up Band Transitions
Adv: 3 x 3 Weighted Muscle Ups (You choose the weight)
WOD:
“15.3”
AMRAP 14
7 Muscle Ups
50 Wall Ball
100 Double-Unders
*Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Scaled Version:
AMRAP 14
200 Single Unders
50 Wall Ball (20/10)
Masters Version:
AMRAP 14
100 Double Unders
50 Wall Ball
7 Muscle Ups
POST WOD:
Mobilize & Stretch
