Wow. Packed out Saturday classes killing that tough barbell workout. Nice job! The weather does not look great for Sunday so we will plan to stay inside. Ten person cap is in effect so reserve early!

Just a note about rig work. Some of us have real shoulder issues and should avoid kipping as it is too violent a movement. Some of us have structural issues and should stay away from hanging altogether. However, sometimes just shoulder weakness can cause this and the answer isn’t to completely avoid the rig. Hanging on a bar with your shoulders engaged is a great way to strengthen that area and keep it healthy for the other movements we do. I would encourage you to build up the strength by doing :10 second hangs, then :20 second hangs etc., eventually building up to negative pull-ups, then strict knee raises and then kipping knee raises.

Feel free to scale any of our rig movements with hangs!

Part A

4 Rounds

50 Single Unders

10 Alt Box Step Ups

15 Reverse Crunches

Part B

18 Minute AMRAP

6 Burpee Box Jump Overs 24″/20″

9 Toes To Bar

12 Air Squats

15 Cal Row

Scaled: Knee raises or 15 Tuck Ups, 20″/12″

Part C

150 AbMat Situps for time