Thursday- November 21st

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Long WOD today so get warmed up quickly!

A. “Full Count”

5 Rounds:

AMRAP 4:00

35/25 Calorie Bike

25 Kettlebell Swings (53/35)

Max Shuttle Sprints in Time Remaining

Rest 4 Minutes Between

B. Mobility and Maintenance- can be done at home if needed- but do it!!

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

**Get signed up (and paid) for the Holiday Open! All registrations must be received by the 22nd so we can put the teams together. Although signing up after the 20th does not guarantee a shirt.

The first workout will be November 25th. Workouts are announced on Monday and must be completed by the end of the last class on Thursdays. Workouts should only be done one time.

**Thanksgiving Week Class Schedule:

11/25-11/27 All normal classes

11/28 8:00am only

11/29 8:00am + 5:30pm

11/30 8:00am only