Tequila and Donuts

Tequila and Donuts

This celebration was from Nikki’s 5:30am SpaFitters from the Clinic on her last day regularly coaching the class!

Reminders

Saturday

Open Gym – 9:30am

13.5 – 11:00

STRONGER FASTER HEALTHIER  will be here on Saturday with samples of whey protein, recovery and fish oil.

Dynamic warm up 
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups
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
Snatch
2-2-2-2-2
Wod. 
For time.
Row 1k
25  pistols (alternating)
15 hang cleans 225/135
Scale as needed
MAD MOBI 
Pigeon
Knee on the wall
Thoracic extension
Press ups

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