Friday, November 10, 2017

Thursday, November 9, 2017
November 8, 2017
Saturday, November 12, 2017
November 10, 2017

Friday, November 10, 2017

Announcements:
Swing Dance Class #2 ~ November 20th ~ 7:30 PM
Jess Conway will be back!

Reminders:
Thanksgiving Day “Filthy Fifty”¬†

Christmas Party ~ December 16th ~ Pot Luck + Gift Exchange!
********************************
HAPPY BIRTHDAY BRANT !!!
HAPPY BIRTHDAY ADAM O. !!!

Warm-up:
Run 200 meters
Lunge/Squat complex ~ 20 meters
2 sets of 5:
PVC Pipe Pass throughs
PVC Pipe Over head squats

Dynamic Supine Scorpion
Piriformis Stretch
Foam Roll

Skill:
The Snatch 
Balance
The Hang Squat Snatch

WOD:
For time…
30 Snatch Balance 55/75#
Run 1 mile
30 Hang Squat Snatches 55/75#

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
3-way shoulder on the rig
Calf stretches
Foam Roll

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