Wednesday, November 8, 2017

Tuesday, November 7, 2017
November 6, 2017
Thursday, November 9, 2017
November 8, 2017

Wednesday, November 8, 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 and Gift Exchange!
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Warm-up:
Run 200 meters
30 
Dynamic Calf Stretches
10 Good mornings – slow, no weight
10 Good mornings with weight
2 x :20 Hollow Hold
2 x :20 Handstand Hold (replicate the hollow position in your HS Hold)

20 Dynamic Supine Scorpion
Foam Roll

Skill:
Knees to Elbows (Look for these in the Filthy Fifty!)
Full arm and hip extension required after each rep…
Scale to a Reverse Crunch ←see video
If you can string them together scale to knees to arm pits or knees to triceps

WOD
Complete as many rounds as possible in 15 minutes of:
10 Knees to Elbows
15 Weighted Good Mornings 15/25# Plate
20 Second Handstand Hold

Recovery/Stretching:
400 Meter recovery walk with pinch grip carry
“Y” Stretch
Cobra to Child’s Pose 
Foam Roll

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