Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Group…
Coaches Choice
Fitness:
Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Bike
Pullups or Ring Rows
Directly Into…
50-40-30-20-10:
Toes to Bar OR Abmat Situps
One Arm Alternating Dumbbell Snatches
Performance:
Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Row
Chest to Bar OR Pull Ups
Directly Into…
50-40-30-20-10:
Toes to Bar
Power Snatches
Round 1 Barbell: 75/55
Round 2 Barbell: 95/65
Round 3 Barbell: 115/80
Round 4 Barbell: 135/95
Round 5 Barbell: 155/105
Mobility:
Cobra Pose
LAX to Plantar Fascia
Roll Posterior
Announcements:
-Sip and Shop: Nov 9 at the gym with small business vendors from 7-9 pm
-Men’s Golfing November 30th at Chateau Elan before Christmas Party (10 am Tee Off)
-Christmas Party November 30th at 37Main (please register)
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