Weekly Warm-Up: 10 min. AMRAP
+ Today's Warm-up Movements:
*Rolling Straddle Stretch (3 ways) x 3 sets
*Calf Stretch x :30 each
A. “No Brainer”
On the 3:00 x 5 Rounds:
21 Plate Hops
12 Shuttle Sprints
Build in Load on the Deadlift. Score is heaviest deadlift weight.
B. 3 Sets of:
GHD Back Extensions x 10-12 Reps
Single-Arm DB Row x 8-10 each arm
Palloff Hold x :20 each side
C. 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.
**Holiday Open WOD #1 scores must be submitted by Thursday at 9am to count! The WOD's are only to be done ONE time. Please reach out if you have any questions!
**Thanksgiving Week Class Schedule:
11/28 8:00am only
11/29 8:00am + 5:30pm
11/30 8:00am only