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REMINDER: Noon class only, today (11/21/2018)!!
WARM-UP
1) Tall Plank Variations, 10 reps each
2) Superman Variations
3) Banded Clam Shells + Banded Air Squats
4) T-Spine Extensions + Hollow Arch Stretch & Hold
WOD PREP + ACTIVE MOBILITY
1) Kipping Pull-Up Progression
1) Lat Smash + Banded Lat Stretch
2) 10 Tempo Air Squats + 5 Russian KB Swings + 5 American KB Swings – 2 sets
2) High Glute & Hamstring Smash + Couch/Frog Stretch
3) Barbell Thrusters, OHS, Snatch/C&J
3) Barbell Pec Smash w/Rear Delt Tack & Floss
4) 400m Run – Light Jog
4) Plantar Surface & Calf Smash + Calf Stretch
WOD: Thanksgiving with the Girls – Perform the following for time:
ANGIE’S HOUSE: 20 Pull-Up’s + 20 Push-Ups + 20 Sit-Ups + 20 Air Squats
HELEN’S HOUSE: 400m Run + 21 KB Swings (53/35) + 12 Pull-Up’s
FRAN’S HOUSE: 15 Thrusters (95/65)
NANCY’S HOUSE: 400m Run + 15 OHS (95/65)
GRACE/ISABEL’S HOUSE: 20 Ground to Overhead (95/65)
KELLY’S HOUSE: 400m Run + 30 Box Jumps (24/20”) + 30 Wall Balls (20/14)
**30-minute time cap
COOL DOWN
1) 100m Walk
2) Foam Roll (10 passes per area)
3) Core Work: L-Sit hold on Rings, accumulate 2-minutes total in as few sets as possible
4) V Stretch