Monday, November 6, 2017

Saturday, November 4, 2017
November 3, 2017
Tuesday, November 7, 2017
November 6, 2017

Monday, November 6, 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
********************************
HAPPY BIRTHDAY SONIA!!!

 

Warm-up:
20 Walking Lunge steps
10 Slow Goblet squats
:30 Bar hang
Triceps smash on the clock ~ 2 x 1:00 each arm

Dynamic Supine scorpion
Foam Roll

Skill:
Front Squat Bar Placement
Empty Bar practice with a partner checking/supporting elbows…

Strength:
With a running clock set for 20 minutes…
Front Squat 1-1-1-1-1-1-1

WOD:
AMRAP in 5 minutes…
3 Wall Balls 14/20#
13 Sit-ups

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
Banded hamstring/quad stretches
Foam Roll

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