Wallball & Doubles

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NIGHT OF RECORDS

Friday Night – 6:30pm

Come PR your lifts

* Deadlift

* Bench Press

* Snatch

* Clean & Jerk

* Back Squat

This is BYOB to celebrate your PR’s!!!!

 

HOLLY JOLLY IX Team Challenge

What is this?

Groups of 4, eating Paleo or Macros, staying on track through the holiday season!

Earn points for following the nutrition plan, working out, completing challenges and Hot Wods!

Winning  Team – Gift Card for an EXCELLENT Cheat Meal!

Kick-off Meeting – November 18th at 10:30am

DETAILS

REGISTER

(price increases on Saturday!)

Wednesday, November 8, 2017
 
Core Strength
5 MINUTE PLANK
Plank pose. 5 minutes
 
Skill
JUMP ROPE SKILL
Singles
Double Unders
Triples
 
Strength
BARBELL ROW
5-5-5-5-5
 
wod
WB & DOUBLES
5 rounds for time

25 Wallball 20/14
30 double unders

 
Madmobi
Thoracic Extension
Roll Calves
Trigger point pecs
Corner Stretch
Shoulder Bully

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