10.21.16

Tomorrow (Saturday) there will be no 9am class! We will be doing the workout "Grace" for barbells for boobs. Please arrive at 10am to warm-up. The first heat will start at about 10:30am.

CONGRATULATIONS TO MIKE SEVERINO ON THE BIRTH OF HIS DAUGHTER VIOLET ROSE! :)

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
30 arm circles

Group warm-up
5 inchworm walk outs
10 leg swings
5 downward dog to cobra transitions
10 thoracic spine rotations
10 push-up plus
30 band pull aparts

Benchmark Friday
"Elizabeth"
21-15-9
Clean 135/95 (powers are good!)
Ring dips
-about 5 minute rest then-
"Annie"
50-40-30-20-10
Double unders
sit ups