Wednesday, November 22nd

Holiday Schedule: No 630 pm Class

--------------------------------------------

WarmUp: 10 minutes of

1 dumpster dash

1 Turkist getup (each side)

1 forward roll

++++++++++++++++++++++++++++++++++

Buy-in: 4x10 Reverse Hypers 

++++++++++++++++++++++++++++++++++

Strength: Deadlift 8! ~ Increasing weight 

++++++++++++++++++++++++++++++++++

WOD: "Nancy"

5 Rounds for Time

400 meter run

15 OHS 95/65#

+++++++++++++++++++++++++++++++++

Cool down of the week: Perform each movement 3-5 times holding for 30 seconds each round