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
(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
Double Unders
Triples
Strength
BARBELL ROW
5-5-5-5-5
wod
WB & DOUBLES
5 rounds for time25 Wallball 20/14
30 double unders
30 double unders
Madmobi
Thoracic Extension
Roll Calves
Trigger point pecs
Corner Stretch
Shoulder Bully
Roll Calves
Trigger point pecs
Corner Stretch
Shoulder Bully