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!
50 Single Unders
10 Alt Box Step Ups
15 Reverse Crunches
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″
150 AbMat Situps for time