Twins!

Did you know that Wladi and Carson both had twin sisters? Don’t say anything, but those are some hairy girls 🙂

WHAT’S GOING ON????

Holly Jolly IV REGISTRATION

Check your email later today for full details and rules for the HJ4 Team Challenge!

Registration Price increases on November 3rd!

SATURDAY

Open Gym 9:30am

SUNDAY

Re-Flex with special guest coach Kari Lehman

Who is going to hang from the silks this week?

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

 Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Strength

Db press seated
5-5-5-5-5

1 set to failure of 40×0 tempo
Up anyway negatives. Failure should be 8-12 reps.

WOD
5 rounds for time

20 Wall ball
10 Power snatch 115/75

 Mad mobi
Knee on the wall
Hamstring up n over
Leg stretch
Shoulder bully

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