Thursday, November 9, 2017

Wednesday, November 8, 2017
November 7, 2017
Friday, November 10, 2017
November 9, 2017

Thursday, November 9, 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!
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Warm-up:
Cross-over Symmetry
HQ (10 each)
Calf Stretches
Foam Roll

Skill:
The Double-under
Double-under drills:
1. Single jumps
2. Bigger jump, slower rope
3. Single – Double – Single
**Peripheral vision… eyes see hands

WOD:
5 Rounds for time…
50 Double-unders
:30 Plank

50 Meter Farmer Carry 35/50#

Recovery/Stretching:
“Y” Stretch
Calf on a kettlebell
Foam Roll

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