There is ALWAYS something for everyone.

Reminder, anyone, past clients, those interested, your co-workers, your friends and/or family, are invited to try one class, whenever they want during the month of November.... AND if someone signs up and says YOU REFERRED THEM, YOU GET $20 OFF DECEMBERS DUES.

WOD for 11/10/17

15 MIN LADDER BY 1'S SQUATS CLEAN 185/105 MUSCLE UP'S

**1 squat clean, 1 muscle up, 2 squat cleans, 2 muscle ups**

Scale:

1. Bar muscle up (1-1, 2-2, 3-3)

2. chest to bar + ring dip (1-1-1, 2-2-2, 3-3-3)

3. pull-up (regular, banded) + stationary dip (1-1-1, 2-2-2, 3-3-3)

4. pull-up (listed above or ring row) + push up (1-1-1, 2-2-2, 3-3-3)

Scale weight as needed to safely squat clean (not power clean and front squat)