Thursday: OPEN NORMAL HOURS

The Kastelic pups have a public service announcement:

"Guys, it's cold outside (no big news here), which means

that it takes the body longer to get warmed up (again, nothing new) 

so please make sure to get to the gym on time so the coaches have

time to properly warm  you up. If you're a couple of minutes

late it's not a big deal but for those of you who have been walking into class

8, 10 or MORE minutes late (you know you who are), this *IS* a big deal.

You've missed 1/2 or more of your warm up and now increasing your risk of injury." 

****We are open, all hours! DRIVE CAREFULLY! ****

SKILL WORK:
10 min skill work on a bodyweight movement
Double Unders are a great one if you don't have those yet! Other ideas; kipping, muscle up progression, handstands, pistols…..

Your WOD options for Thursday;

1. Make up any of the WOD's from the week. I know most people missed Tuesday completely so if you make up Tuesday's WOD make sure to do the squats first!

-or-

2. 3k Row, every 3 minutes complete 3 muscle ups -or- 6 C2B -or- 6 Pull ups