12.23.16

REMINDER: Sunday we will be closed. Monday classes will be 9:30 and 10:30 am and open gym from 3:30 to 5. 

Individual warm-up
400m run/row
10 PVC dislocates
10 PVC pass throughs
10 PVC groiners
30 arm circles cw/ccw

Group warm-up
:40 Thoracic spine barbell stretch
10 Thoracic spine rotations
5 downward dog to cobra transitions
10 push-up plus
-THEN-
3 sets
Waiter's carry x 20m each arm
Paloff press x 10 reps each side
IR/ER x 15 reps w/light weight 

BENCHMARK FRIDAY
"Isabel"
For time:
30 snatches (anyway) 135/95

Cash out:
3 sets:
400m run
5 med ball slams
-rest 1-2 minutes-