4:30 Squad

“30 Minutes or Less”
OTM x 30
1 – 1, 2, or 3 Snatches
2 – 1, 2, or 3 Strict Muscle Ups
3 – :45 Double DB or KB Box Steps Ups @ 24/20
4 – :45 Box Jump Overs @ 24/20
5 – Rest

WOD Guidance:
The focus of today is going to be on the high skill movements!
For the snatches you can choose the weight and reps, want to go heavy? Choose 1 or 2 reps and get some weight on the bar!
Want to work some technique or Moderate barbell cycling? Choose 3 reps and a lighter weight!
For the strict muscle ups choose a challenging strict pulling movements if you don’t have the muscle ups, 5-7 reps per round will do!
The Step Ups and box jump overs are where you can get out of breath in this workout, there is no set amount of reps so just staying moving for the :45 to get the heart rate up!

What’s the gift that keeps on giving?

Box Brief
Dr. Brittny Silke, TILT’s own IN HOUSE Doctor of Physical Therapy, will be here November 20th from 8:00am-10:30am, sign-up at the front desk to reserve a time slot with to meet with her!

November Holiday Schedule
Thursday 11/25 – 7am and 9am classes only
Friday 11/26 – Gym Closed
Saturday 11/27 – Open Gym 9am-12pm

 TILT Holiday Party- Saturday, December 18th @ 6pm-12pm – Click HERE for all details