Here's the 411 this coming Monday for Veteran's Day!! There won't be any 5:45 a.m. or afternoon classes.  We'll be open from 9-12 only and we'll be doing the Hero WOD, "Tommy Mac"!!!
Jen and Bryan working the Overhead Walking Lunge!!

Arm/Leg Swings
2 rounds of:
10 Shoulder Dislocates
10 OHS
10 Good Mornings
10 Push-ups

Push Press

5 Rounds for time of:
10 Wallball Sit-ups 20/14#
20 Box Step-ups (10 each leg) 45/25#
(full hip extension at the top)
20 Ab-mat situps
(shoulders touch the floor and come in front of the hips at the top)
10 Weighted Squats 25/10#
(hold the weight out in front with arms fully extended)
scale to 3 rounds if needed

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