Thursday, November 30, 2017

Wednesday, November 29, 2017
November 28, 2017
Friday, December 1, 2017
November 30, 2017

Thursday, November 30, 2017

Announcements!

Thinking you might need a challenge to start off the New Year?
Athlete registration for the Lurong “Resolution” Challenge opens on 12/4!
There are prizes for early registrations! Check here for more info ←
Challenge dates are January 15 – February 18 (5 weeks)

Our Toys for Tots collection continues!

Check out the big box up front!  Here is another awesome opportunity for us to shine!
The box is filling up! I will get another one if needed…great job!!

→Christmas Party ~ December 16th ~ Pot Luck + Gift Exchange!
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Warm-up:
Cross-over Symmetry
Double-unders, 2 sets of 20
10 Inchworms
10 PVC Pipe pass throughs
10 Squats
10 Sit-ups
10 Push-ups

10 dynamic supine scorpion
10 dynamic prone scorpion
Foam Roll

Skills:
The Handstand Push-up
Spend 5-10 minutes working on HS Holds, Box HSPU,
Kipping HSPU
The Power Clean
…warm-up from empty bar to working weight

WOD:

AMRAP in 16 minutes…
5 Handstand Push-ups
5 Power Cleans 95/135#
50 Double-unders

Scale HSPU to box or 5 dumbbell shoulder press 

Post-WOD:
400 meter recovery walk with pinch grip carry
3-way shoulder on the rig
Foam roll

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