Wednesday 8:45am class cancelled and Iron Club (Thursday at 5:00pm) cancelled this week. We are sorry!

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Conditioning:

Monster Games Qualifier WOD

“Burning the Candle at Both Ends”

As many rounds and reps as possible in 12-minutes of:

3 Bar muscle ups OR* 6 Burpee chest-to-bar pull-ups

6 Double dumbbell hang snatches** (2 x 35/25)

36 Double-unders

For score

*Athlete may choose either bar muscle ups or burpee chest to bar. Can do a combination throughout workout but MUST stay with either muscle ups or chest-to-bar each round.

**The first rep MAY be snatched from the ground.

†Levels:

• Intermediate/70+ Advanced: 4 burpee chest-to-bar pull-ups, 5 double dumbbell hang snatches (2 x 30/20), 30 double-unders
• Beginner/70+ Scaled: 3 burpee chin over bar pull-ups, 4 dumbbell hang snatches (2 x 25/15), 30 single-unders

Core Accessory Work:

5 “6-count” Rocky sit-ups

0:30 Hollow hold

10 GHD Sit-ups

1:00 Low plank hold

1:00 Rest

3 Rounds for quality

Post results and experiences in the comments