160204

**Announcements:
• This Friday will be a special announcement, get excited!
• This Saturday we will have Sweat Sessions class in LuLu Lemon at 9:00am! If enjoy the sweat sessions class, come out for a free Saturday workout!!!

Pre-Wod:
*Rotate Through Crossover Symmetry
2 Rounds:
800m Run
2 Inch-Worm-Up-Dawg

4 Lateral Lunge
6 Turkish Get-Up (3 each side)

8 Yard Handstand Walk
10 Ring Row
2 minutes: Couch Stretch


50 PVC Passthrough

Workout of the day for Thursday, February 4th, 2016:
A.
12 minutes:
Build to a heavy 2-Rep Push-Jerk

B.
Mainsite Workout 160201 (5 min time cap)*:
9 bar or ring muscle-ups (Sub 18 Chest-2-Bar)
21 push jerks 45% 1RM
7 bar or ring muscle-ups
15 push jerks
5 bar or ring muscle-ups
9 push jerks

*For this workout you will have a partner helping to count and to judge your movements to the games standard. Partner A will go first and complete the whole workout, then partner B will go.

“After Party”
3 Rounds:
Max Set Ring Row
Max Set Ring Dips
Max Hollow Body Hold
Max Arch Hold