TUES November 05/13 WARM-UP Gymnastics warm-up WOD A. Kip swings on rings x 20 B. Kip swings on rings with hips to ring x 10 C. Strict MU’s spotted x 5 D. Small kipping (controlled) MU’s spotted if necessary E. MU’s on rings – practice for 10 minutes.  (Scale to spotted MU’s, or kipping […]

 NEW CLASS WARM-UP – line up under the squat stations in rig and perform the following movements across the room and then jog back to the rig in the opening beside (move in circle back to start line); All movements done walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum […]