11.23.16

HAPPY BIRTHDAY TOM! HAVE A GREAT DAY!

OUR MODIFIED SCHEDULE STARTS TODAY!

Wednesday- Last class 6pm
Thursday- CLOSED HAPPY THANKSGIVIING!
Friday- 9am and 10am class only!

Individual warm-up
300m row
5 inchworm walk outs
10 leg swings
10 air squats
10 standing windmills

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
5 downward dog to cobra transitions
5 lunge to hamstring stretch
30 band pull aparts
20 monster walks
:45 plank hold

Conditioning
For time:
27-21-15-9 (Time cap 12 minutes! Add 1 second for every rep not completed! PLEASE SCALE!)
Cal row
Thruster 75/55
-rest until the clock reaches 15:00-
For time:
21 Power snatches 75/55
75 double unders
15 power snatches
50 double unders
9 power snatches
25 double unders
-rest until the clock reaches 26:00-
For time:
3 rounds
10 toes to bar
15 wall balls 20/14

*scale appropriately so you will have rest time between!