jarone

Announcements

CONGRATS to Coach Jan and Liron on their wedding yesterday! May the force be with them, now and forever. :)

PLAN AHEAD: This week’s holiday schedule is as follows, regular classes on Wednesday, 9am ONLY on Thursday, and 915am, 530, and 630pm on Friday. Happy Thanksgiving!

 

Warm-up:

5 Min :30/:30r Row (Max Effort)

5 Min :30/:30r (Shuttle Sprints)

Mobility (10 Min):

Hip Extension

Hip Tac

Quad Smash

Weightlifting:

20 min to establish 3RM Deadlift

Metcon

AMRAP 7 Min:

5 Thrusters (135#/75#)

10 KB Swings (2/1.5)

20 Double-unders

 

 

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