Posted by & filed under Workout of the Day.

**Don’t forget to submit your 17.2 scores before 5pm tonight!!**

Check out all the Feb’s PRs!!  Great job Diablo Moxie!!!!



Also, below are some new faces that you will see around the gym as these ladies have finished the 6 week transformation challenge!!  Please introduce yourself and make them feel at home :)

PM crew image3



Dynamic Warmup & Mobility: Minute 0 – 20
Shoulder – Use a Lacrosse ball in the upper back for a few minutes to work through any sticky spots
Coaches’ Choice Group Dynamic Warm Up
2 Rounds of a Gymnastic Warm up Complex:
4 Strict Hollow Scapular Pulls
4 Hollow Scapular Pull + Super Man (Tap Swings)
2-4 Kipping Knee raises or Knees to Elbow
4 Scapular Push-ups
4 Regular Push-ups

Gymnastic Skill: Minute 21 – 35
Start by warming up the Push Up and/or Ring Support position paired with the Bottom of the Dip. Everyone needs to accumulate 5 total sets of a combination of the below. For example if you are proficient at Muscle Ups do 1 set of A, 1 set of B, 1 set of C and finish with 2 sets of D. If ring dips are a challenge you will do 2 sets of A and 3 sets of B. If you are working on push ups do 5 sets of A.

A. Parallette Push Ups 5- 10 Reps.
B. Ring Support Hold: 1 set of 5- 10 seconds at the Top then 5 – 10 seconds at the bottom = 1 Set
C. Ring Dip: 1 – 5 Reps
D. Muscle up: 1 – 5 Reps

Workout: Minute 35 – 60
5 Rounds for time:
10 Knees to Elbow – Modify with Strict Sit-ups
15 / 20 Calorie Row
30 Second Rest

Cool Down: If any time left over after WOD, finish off with some Roller on the Lats and Quads.