Thursday, November 21, 2013

Next week we'll have some changes to the schedule due to the holiday!
---Wednesday there will not be a 6:30p.m. class.  
---We're closed on Thursday for Thanksgiving.   
---The Friday after Thanksgiving our hours are 3:30, 4:30, 5:30 p.m. 

Great job yesterday on the Deadlifts. We saw a lot of PR's including Ashley W.'s 80# PR.  Way to go!!!

Dean getting serious with the HR Push-ups!!!


Arm/Leg Swings
2x10 of:
Good Mornings
Ab-mat Sit-ups
Air Squats

MOD
Skills
For time:
Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor.
Every time you break, complete 10-20 Back Extensions

WOD
Conditioning
10 RTF
6 T2B
10 Burpees
Scale to 7 rounds
Rx+ = 100 Burpees for time - every minute on the minute complete 8 T2B - start with burpees.
Betsy’s “Little Irvin” did this WOD in 4:48.

Optional
PWOD
2 Power Cleans + 1 Power Jerk
2 x 70%, 2 x 75% (of your 1 RM C&J)


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