Yesterday the strength/skill work was overhead squats/muscle ups. For anyone who doesn't yet have unassisted pull ups or ring dips, you guys did some work with the assistance bands. Keeping things organized and flowing nicely has been a little tough now that we have half the class doing strength work, and the other half doing skill work. Overall, I like that we brought back the skill work because we are already seeing people progress to using smaller bands for pull-ups! Hooray!

The metcon was:

7 rounds of
7 power cleans (60/40kg)
7 push press (60/40kg)
14 double unders

I'll tell ya what...those 14 double unders are probably about the hardest ones you'll ever have to do! After the cleans and push presses, there's a good chance your  shoulders are going to be feeling-the-burn as they say.

With the chilly weather, we were forced to jump rope inside, which can always be a little treacherous.  Fortunately, nobody lost an eye or appendage...but we did lose a jump rope. RIP black and white jump rope...you'll be missed!

Jamie shows us a solid lockout