Make Up Day
 
PREWOD:

Attendance max: 8

METCON:
Make Up Day

Choose your own adventure.

Pick a WOD you missed frorm this week's programming

Or use the hour to work on eccentric holds or on developing gymnastics skills.

Eccentric Holds
Do 3 sets of 3 Eccentric Holds for at least 1 lift from each of the following categories:

Lower Body Pulling:
Deadlift
Sumo Deadlift

Upper Body Pushing:
DB Bench Press
DB/KB Shoulder Press
KB Windmill Press

Lower Body Pushing:
Overhead Squat
Front Squat
Back Squat
KB/DB Split Squat

Upper Body Pulling:
Bent Over Barbell Row
Bent Over Barbell Row Reverse Grip
Bent Over DB/KB Row

Performing Eccentric Holds:
The focus is on lowering slowly then holding in the bottom position for 5-7 seconds.  Do not rush. 
Return at normal speed.  When you are confident perform these with eyes closed.

There is no time score.  Proper execution is more important than load!  Begin very light.  Record your loads used for each lift as we will repeat this WOD often!

Gymnastics Skillz

Pull Ups
Strict Pull Ups
Negatives
Kipping
Butterfly Kip

Push Ups
Ring Push Ups
HSPU
Deficit HSPU

Squats
Pistols
Overhead Pistols

Rope
Rope Climbs
Legless Rope Climbs
L-Rope Climbs

Rings
Skin the Cats
Front & Back Levers
Lever to Lever
Muscle Ups
Bailing Muscle Ups

Parallettes
L-Sit
Planche

Handstands
Kick Up to Handstand
Free Standing Handstand
Handstand Walk

Bar
Bar Muscle Ups
Bar Levers
Bar Muscle Ups

Tumbling
Box Jump Overs
Rolls
Dive Rolls

No Score

Climb with Mighty Mouse
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Easter Schedule
Friday April 3 6:30am & 12:00pmSaturday April 4 8:00am, 9:00am, 10:00am, 2:00pmSunday April 5 5:00pmMonday April 6 12:00pm & 6:00pm
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