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THURSDAY 171123

Box News:

– Thanksgiving Thursday:  Open gym only 8:30-10am (there will be a running clock, grab a friend and share equipment to keep things moving smoothly….enjoy earning your turkey while honoring a her0!)

– Black Friday- Gym is closed BUT we will meet at Central Park on Keith Bridge road (NOT central high school) at 2:30 for a field workout and some football.

– Saturday Classes back to normal:  8:00, 9:00 and 10:00am

 

Warm-up:

Individual….

Run or Bike

15 Dislocates

15 Leg Swings

10 Squats

10 Scorpions

5 Burpee Pullups

Warm up to working weights

 

Fitness:

Complete three rounds for time of:
30 reps Goblet Squats
15 Strict Pull-ups
Run 800 meters

 

Performance:

“Badger”

Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

 

Mobility:

Mash Lats

LAX to Plantar Fascia

Roll Posterior

Mash Calves

 

 

 

 

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