Thursday November 10th

NO MORNING CLASSES BECAUSE OF THE STORM. we will keep you posted about afternoon classes.

Warm Up

3 Rounds
:15 Second Bike Sprint
10 Walking lunges
5 Box Step Ups

Moving in to >>>>

:30 Hollow hold with feet tucked in and arms reaching forward toward feet
:30 Hollow hold bringing knees toward chest arms still extended
:30 Hollow hold with legs extended straight up
:30 Hollow hold while slowly transitioning to legs and arms extended fully
:30Arch hold

2 Beat Swings
2 Beat Swings + Pull Up (Chin over bar or as high as you can pull)

:20 Skill
Every Minute for 5 Minutes
1 Smooth set of gymnastic kipping pull-ups
Focusing on the hollow and arch positions.

:30 WOD
For Time
6 Rounds
10 TTB
8 Single Dumbbell Overhead Walking Lunge Steps 50/35lbs
15 Box Jump Overs 24”/20”
8 Single Dumbbell Overhead Walking Lunge Steps 50/35lbs

Target Score: 12-14 minutes

Toes to Bar: 1-3 sets. Scale reps slightly or perform TTB as high as each athlete allows or hanging knees raises
S-DB OH Walking Lunges: Front Rack DB Walking Lunges
The box jump overs should be step-downs per the
Open standard.
:55 Cool Down
Bike cool down today! Jump on a bike and complete a 5 min stroll.