4 rounds:
60 double-unders
30 kb snatch (1.5/1)
20 goblet squat (1.5/1)
10 burpees

Hammer up on the rings.  LOTS of folks are getting muscle ups.  It's great to see so many rings in use!

Hammer up on the rings. LOTS of folks are getting muscle ups. It’s great to see so many rings in use!

Shout Out Friday!

Check it!

Give props, big-ups, and kuddos to the folks you workout next to everyday. Did you see someone make a break through, do something great, or something nice?

Here’s your chance to give them the credit they deserve because it’s shout out Friday!

What exactly is a shout out?  See below.

shout-out (n.) Slang. A public expression of thanks or gratitude. A kind mention of a homey.

Examples include:
“I’d like to give a shout-out to all the folks who competed at the Wyoming Open.”
“I’d like to give a shout-out to Cal for climbing the rope and making it look easy!”
“I’d like to give a shout-out to Emily for getting her first kipping pull-up!”

Post YOUR shout outs to comments.