We will have another abridged workout schedule this up coming week.  The basic schedule will be regular classes Mon, just a couple morning classes on Tues, Closed on Wed, just a few pm classes on Thurs and back to regular schedule on Friday.  We will be doing the Polar Bear Plunge at Cayucos on New Years Day and we will be doing a beach workout there also so come celebrate the New Year with the some good friends, a good workout, a dip in the ocean and maybe a warm drink after:) FEEL THE BURN!!!!!

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INFERNO Warm-up  x 3Complete the following:

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With a continuous clock: (21 min clock)

       5 min AMRAP:

..............10 reps Hand Stand Push-ups

..............5 reps Deadlift (345#, 235#, or 70% of 1RM)

       3 min rest  

       5 min AMRAP:

..............600m Run

..............*With remaining time Toes to Bar

       3 min rest

       5 min AMRAP:

..............5 reps Thrusters (185#, 125#, wt for 5-8 unbroken)

..............10 reps Pull-ups

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Free Standing Hand Stand Hold

.......*how long to accumulate 3 minutes of free standing HS hold (sub: on the wall)

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NO ON RAMP CLASS TODAY!!!!!

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MWOD:  this is a Gwod instead of Mwod but its shows great drills for how to walk on your hands http://gymnasticswod.com/content/roll00150?size=medium