Smash Before Feast

Remember  Regular class Schedule today.

THANKSGIVING WEEK

Monday – Wednesday – Regular Schedule

Thursday – Closed

Friday – 9am Class at the Box

Saturday – Open Gym at the Box

Wednesday
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)
You can ham drill for dynamic movement prep it combines several of those movements.
Skill
50 n 50 ghd
Strength
Deadlift.
Build to a 1rm deadlift 10 minutes
Press ups
Hamstring up n over
Rest
Wod
3 rounds for time of
500 meter row
10 push press (115,75)
10 pull ups
Mad Mobi
Pigeon
Lat stretch band
Shoulder bully
Press ups 

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