Wednesday, November 22nd 2017

Annoucements:
1) Holiday Party is Friday, December 8th @ Spycoast in Port Jeff. $40 Per Person. Open bar & food.
2) Family & Friend's day is every Sunday going forward. However, It's Family & Friend's day everyday until the end of the year!
3) Pre-Orders for clothing will be posted soon

Warm-Up:
3 Minutes of Double Under Practice
10 Worlds Greatest Stretches
10 Lunges with rotation
10 Toe Touches
10 Hip Raises
10 Cat/Cow
10 Wrist, Elbow, & Arm Circles
10 Alt Crossovers & Up + Downs

Strength: Gymnastic Skill Work
Toes To Bar/Rings, Kipping, Pull Ups, Handstands, Handstand Walks

Workout of The day:
AMRAP for 12 Minutes
21-15-9
Wallballs (20/14)
Shoulder to Overhead (115/75)
V-Ups