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11.21.2018

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