10/13 Happy Birthday Noah

We wish Coach Noah the happiest of birthdays today. We are so grateful for Noah's gentle heart and kind spirit. May your day be filled with love, laughter and perhaps a few burpees. 

Please help celebrate Noah's birthday by attending the Embu (public demonstration) of his dojo, Makoto No Shin Kan, tonight at 6:30pm. This is an especially auspicious day for Noah today as it is also his dojo's one year anniversary. Congratulations Noah!

Today's Workout 
As many rounds and reps in 5 Min of:
2 Muscle ups
4 Alternating pistols
Rest 2 Mins
2 x Alternating Tabata
Odd: Burpees
Even: Kettlebell Swings 1.5/1pood

Today's workout was created by Coach Noah. He created two intervals with his favorite movements. The first short interval tests two of our most challenging gymnastics movements. Next we'll test our anerobic pathways, explosiveness, hip drive, core stability and shoulder strength with 2 full Tabatas intervals. Remember, the intention of the Tabata is to go hard for each 20 second interval. Do not pace this workout. Good luck!