Today, you’ll get to witness a new demonstration of the gymnastics movements called Toes to Bar, Knees to Elbows, Knees to Armpits, Knees to Chest, and Hanging Knee Raises before attempting ‘Hanging Knee Raises’ on your own. As always, we will then incorporate our new movement in with some old favorites for our workout of the day. The aforementioned movements are great for building both core strength and grip strength, both which will transfer over into pretty much everything we do in CrossFit (they’ll also work wonders in getting those 6-pack abs). Expect your hands to get a little rough and your abs to get a little sore from this one…small prices to pay in becoming more prepared for the zombie apocalypse!!

VOD (Video of the Day):

MET.CON: ‘BOAT RACE 1.0′
TEAM WOD (Teams of 4 or 5; You Pick!):

AMRAP 30min:

400m Team Run
+
Row For Max Distance*

*Every time you change rowers (every 250m), all teammates (except for the new rower) must complete:
-3 Hanging Knee Raises
-4 Hand Release Push-Ups
-5 Alternating Lunge Jumps