Tuesday, November 7, 2017

Monday, November 6, 2017
November 5, 2017
Wednesday, November 8, 2017
November 7, 2017

Tuesday, November 7, 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:
50 yard run + calf stretches
Set up your equipment and warm-up on each of these:
Push-ups
Box jumps
Burpees
Wall Balls
Pull-ups

Skills:
Barbell lifts – Deadlift, and Clean and Jerk
Warm-up and work up to your working weight

WOD:
“Crain” ~ A Hero WOD!
2 Rounds for Time (SEE BELOW ⇓)…
Because of time limitations we will be doing 2 rounds of 17 reps
• 34 push-ups
• 50-yard sprint
• 34 deadlifts, 95/135 lbs.
• 50-yard sprint
• 34 box jumps, 20/24-inch box
• 50-yard sprint
• 34 clean and jerks, 65/95 lbs.
• 50-yard sprint
• 34 burpees
• 50-yard sprint
• 34 wall-ball shots, 14/20 lb. ball
• 50-yard sprint
• 34 pull-ups
• 50-yard sprint

Recovery/Stretching:
“Y” Stretch
Piriformis
Foam Roll

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